Embrace Winter Wellness Outdoors

With Covid-19 cases surging and continued challenges ahead this winter, one of the best ways to stay safe and active is to move your exercise regimen outdoors. The right preparations can help you enjoy exercise outdoors, in spite of the weather, and maintain a year-round fitness program. Regularity breeds continuity: exercise regularly and you're likely to stay active.

Build a Plan

Establish your exercise goals and create a plan. Some helpful metrics are the amount of time you'd like to exercise or the number of steps you'd like to reach with each workout. My mom sets step goals with her neighborhood walks. This winter, consider taking a 30-minute brisk walk or a 5,000 to 10,000-step walk a few times a week. A National Institutes of Health and CDC study found that higher step counts can lower your risk for heart disease and cancer.

Invest in Equipment

This is the perfect year to invest in exercise gear. But you don't have to splurge on a deluxe exercise bike or elliptical machine. It can be as simple as purchasing a pair of snowshoes so you can walk on snowy days or buying cross-country skis for a great workout on the trails. Affordable exercise bikes and trainer stands for use with your bike are available, which you can use to stay active between business meetings. The benefits of incorporating physical activity into your workday are well documented.

Have an Indoor Option

Winter weather can make outdoor exercise difficult, so it's good to have indoor options. Fortunately, there are lots of online exercise programs -- live tutorials, one-on-one classes and Zoom sessions. Strengthening and toning sessions are especially good to build all-important bone strength. Strength training is one of the best paths to building and maintaining strong bones.

Don't Forget Warm-Ups

Whether you're heading outdoors or staying indoors, warm-up routines are essential. Pre-workout, you want to stretch and activate major muscle groups, including hamstrings, quads and calves.

Just remember that if you're returning to exercise after a Covid-19 infection, consult with your doctor and take it slow. HSS has issued a set of guidelines, due to the unpredictable nature of the virus and the lingering heart and lung problems it can potentially cause.

Dr. Sabrina Strickland is a sports medicine surgeon at HSS Stamford.