"Getting fit" is among the most popular New Year's resolutions in the U.S., and for many good reasons.
Exercise is a major health (and mood) booster. It helps the heart by raising “good” HDL cholesterol levels, lowering blood pressure, reducing body fat, and strengthening the entire cardiovascular system. A 10-year study found that even sporadic exercisers with low coronary risk (i.e., those who didn’t smoke, weren’t overweight, and had normal blood-pressure and cholesterol levels) were less likely to die from any cause than those who didn’t exercise at all.
Exercise can also reduce the risk of developing dementia in people over 65, energize people who have diseases, and reduce the symptoms and changes brought on by menopause. And people who exercise in the morning tend to have less trouble sleeping at night.
Try to do moderate aerobics for at least 30 minutes five or more times a week or vigorous aerobic activity for at least 20 minutes three days a week. Short workouts are better than none, so you don’t need to train for a triathlon to gain an advantage. Shorter stints should add up to the recommended 30 minutes, and each session should be at least 10 minutes to provide aerobic benefit.
Here are some other simple steps you can take to work out safely—and enjoyably—this time of year.
COPING WITH THE COLD
Layer for warmth. In winter, exercise clothes should keep you warm but allow sweat to escape. Dressing in layers allows you to shed clothing as needed. For underwear and socks, fabrics that wick away perspiration are best. Follow that with a middle layer of wool or synthetic fleece, and top it off with wind- and water-resistant outerwear made of nylon or a breathable synthetic like Gore-Tex. Cotton clothing retains moisture—an unwelcome companion.
Drink up. It's not just your thirst you'll satisfy. Water helps your body regulate temperature better, a vital factor when moving from warm, indoor temperatures to the cold outside.
Start slowly. Jog or walk a few minutes, or slowly work your body through the movements you'll be making more strenuously later, gradually building your intensity. Walk around slowly afterward until your heart is near its resting rate.
See and be seen. If you work out before sunrise or after sunset, wear white or bright outer layers or a reflective vest. Or even attach one of those blinking red lights onto your jacket or your bike. (See our Ratings of bikes, available to subscribers.)
INDOOR OPTIONS
Try toys. Dumbbells, resistance bands, stability balls, and more can be used to keep your workout humming, not humdrum.
Use a machine. If your wallet allows, a workout machine can help keep exercise interesting. For aerobic training, try a treadmill, a bike, a ski machine, or an elliptical machine. For strength training, try a home gym. (See our Ratings of ellipticals, treadmills, and exercise bikes, available to subscribers.)
Workout videos. They’re not new, but there's a lot of new content. You can choose from hundreds of titles, and you can watch or rent some from video stores or libraries before you buy.
Join a gym or sports league. Meet like-minded exercisers while playing a sport you enjoy in a structured—and perhaps more motivating—setting.
Take the stairs. Clean the house. Go for a walk. Those basics can increase your heart rate and raise your daily exercise quota.
