Let’s face it — it’s tough to find the motivation to exercise outside these days. During the work week, sometimes both parts of our daily commutes are completed in darkness. And while winter sunshine is appreciated, it doesn’t do much to warm us up. But before you give up on the idea of venturing outside for a round of physical activity and instead restrict yourself to the crowded, stuffy gym for the next few months, it may be worth giving the idea of a winter workout a second thought.

Exercisers are often concerned about the possible safety hazards that come along with chilly sweat sessions, but there is surprisingly little to worry about. Simply suiting up appropriately with enough layers made of moisture-wicking fabrics keeps the body at a healthy temperature and functioning the same way it would in any other workout environment. Sure, a slippery moment on an icy running path could lead to injury, but exercising outside during the wintertime actually provides some benefits that may not be achieved as efficiently elsewhere.

If you can pull yourself away from that cozy seat in front of the fireplace and shut off the tv, you’ll reap some benefits of exercising out in the cold weather — and you might even learn to embrace it.

You’ll burn more calories.

As your body works harder to regulate its core temperature with the outside, you’ll burn a few more calories during your wintry workout compared to one conducted indoors. While the calorie burn varies with each person’s body mass and the extremity of the temperature, it can be a nice morale booster, that you’re pushing yourself more in that cold outside air.

You’ll strengthen your heart.

Cold weather also makes the heart work harder in its task to distribute blood throughout the body. For an unhealthy heart that struggles to manage the additional stress, this process can exacerbate illness and injury. But a regular exerciser with cardiovascular endurance can make their heart muscle even stronger with these cold-weather sessions, better preparing their body for more strenuous workouts in the future — not to mention other non-exercise stresses in life.

You’ll drink more water.

Staying hydrated is one of the most important factors in minimizing the dangers of cold-weather workouts, or for that matter any time of year workouts as well. The body continues to sweat, but that sweat evaporates more quickly into the chilly, dry air, making it seem as though the body is losing less water. Drinking water before, during and after cold-weather workouts helps maintain peak performance, protect the body from injury and stay warm from start to finish. Don’t wait to feel thirsty to hydrate! And remember, it’s always important when exercising out in the cold that you wear moisture wicking materials so that your body stays warm while the sweat that happens, keeps away from your skin.  You can check out one of our lines of running gear by clicking on this link  and you can check out the Proviz line of outdoor jackets.

You’ll build a tolerance for the freezing elements.

It can feel downright painful to force yourself out into the elements for that first workout you try in the winter season, but rest assured that over time, it does get easier. According to chief coach of the New York Road Runners organization John Honerkamp, it’s important to adjust your expectations as you acclimate rather than push for your typical, temperate-weather performance. Pay particular attention to the amount of effort you’re putting forth rather than hitting certain time, distance or other performance goals, and try to just enjoy the process.

You’ll remember the importance of warm-up and cool-down routines.

Proper warm-up and cool-down movements are crucial to keeping the body in top fitness shape, but they become even more important when it’s cold outside. Keeping the body loose, limber and warm for a chilly workout can help prevent painful twists, sprains, tears and other injuries. Winter workouts will encourage you to become a pro when it comes to full warm-up and cool-down routines, the former to keep your internal body temperature elevated, and the latter to reduce unnecessary tightness inspired by the chill in the air.

You’ll get a dose of vitamin D.

Sure, it may be cold, but that doesn’t mean the extra sun exposure won’t supply you with the same critical nutrients it does throughout the warmer parts of the year. The relative benefit also feels more substantial in the wintertime since the amount of natural light is already so restricted. Just remember to wear your sunscreen (yes, even when it’s freezing) after your skin is exposed for 10 to 15 minutes.  Oh, did we mention, you won’t be getting the benefits of soaking up those vitamin D infused rays of sun in any gym, no matter how many florescent lights they have on!

You’ll feel happier and more energized.

Cold-weather exercise also has the ability to boost one’s mood, thanks to the lack of humidity (which creates that heavy air feeling in the summer months) and the stimulating aspect of the chill. As the body works harder to stay warm, the amount of endorphins produced also increases, leaving you with a stronger sense of happiness and lightness following your workout in the cold.  Now tell us, isn’t that a great way to get motivated, especially if you make your cold weather runs, jogs, and walks in the early morning.  If you remember, we did a blog a while back on why exercising in the morning can provide you with several benefits instead of working out after your workday.

Naturally, offering these tips we are taking into account that you are already in basically good physical shape. If you haven’t done so, please check with your doctor before beginning any exercise regimen, especially one that pushes your body a little harder by exercising outside in the cold.

Now that we covered the medical aspects, what are you waiting for, get off that couch and go and dig out your running gear out of the closet, get dressed, (in layers) and go and enjoy the winter season’s fresh, clean, crisp air!

At least it became metrological winter on December 1st. The real first day of the winter solstice begins on Wednesday, December 21st.

It’s during this time of year that some people experience increased bouts of moodiness, possibly even depression. There is even a name for this type of affliction, it’s called "Seasonal Affective Disorder", or SAD. Or as we usually refer to it in layman’s terms as the “Winter Blues”.
SAD is a form of depression that temporarily affects people during the winter months but tends to go away during the spring and summer months as the days begin to lengthen again.

People suffering from SAD can feel moody or grumpy, lose motivation for activities they would normally enjoy doing and may sleep more but still feel tired. They also crave more carbohydrates — think comfort foods like macaroni and cheese, pizza (can’t really fault them for wanting pizza, but again in moderation), along with pasta and bread. In addition, people who already are suffering from depression may experience a marked increase in their symptoms.

Let’s face it, this time of year the days are getting shorter, the weather is getting colder and snow may soon be on its way. It’s the time of year when many people leave for work before the sun rises and return home after it sets, leaving little time for activities in the daylight. No wonder we start feeling moody and sluggish. We all need that intense sunshine to motivate us and give us a bright outlook on our lives and surroundings.

Now, you can sit back on your couch or favorite recliner and watch reruns of your favorite movies. Or, you can get yourself up and moving. Doctors recommend that at this time of year, getting your body moving and subjecting it to some intermediate exercise is one of the best ways you can combat those winter time blues. Short of getting on a plane and traveling to some sunny beach in the lower hemisphere, that is!

It may be cold outside, but getting out of your house or office can help you shake the blues. Try taking a walk during your lunch hour or spending time outside on the weekends to expose your body to more natural light, go on and soak up those winter rays, they may not be as intense, but if there is snow on the ground, it amplifies the rays and is good for you, but don’t forget the sunscreen! Remember, exercise is just about the best thing you can for yourself at this time of year and at any time. Elevating your heart rate with a brisk walk, bike, run, swim or other workouts, can help you shake any feelings of moodiness. When you exercise, your brain releases chemicals called endorphins that can boost your mood. Now we all know this so why do we procrastinate about it?

Remember that activity watch or monitor you received last Christmas. The goal was to get yourself in great shape for the New Year, well, don’t use the “It's Too Cold Outside” to NOT get yourself moving. Get back on a schedule and use this winter weather as an incentive to embrace the season and start racking up the miles. And since we are writing this before December 24th, if you don’t have an Activity Watch  or at least a Pedometer, it’s not too late to put it on your list, or maybe your significant other’s list.

So, now that you know that the “Winter Blues” are an actual seasonal disorder, you can take the necessary steps to give your outlook on things the boost you need. Another thing, on New Year’s Eve, when everyone is talking about the resolutions they are making for 2017, you can say you're already on track. Since your turning the “Winter Blues” into Winter Fun!

So we are right in the midst of all the holiday clamor as we all hurry along, shopping for that special gift for the people we care about. From going to pick out that special tree, whether it’s at a tree farm, a local lot or maybe you’re picking your first artificial tree, there is soooo much to do to get ready for this special time of year.

You may be wishing you can spend some down time this time of year with family and friends but in reality, the stress of making your Christmas season, one that is reminiscent of a Norman Rockwell picture, and can very well impact your health, and not too many people pay attention to the warning signs!

The fact is that a lot of pressure comes with the holidays. And so health concerns can  sky-rocket for a lot of people at this time of year. High blood pressure and Christmas do NOT have to go hand in hand.

Could Christmas be bad for your health? Well, it doesn’t have to be.

You may have heard the term, “The silent killer” well, while most people think that it is referring to your blood pressure, the true motivator is “Stress”. Which if you let it, can elevate your pressure to such a state that you can indeed become ill.

The three big causes of high blood pressure and poor health, in general, are poor diet, lack of exercise and stress, tension or anxiety. All three of these factors can grow proportionately during the holiday season. We often find ourselves sitting around the dinner table gorging ourselves on various mixtures of sugar and grease, too stuffed to move and getting annoyed with our relatives.

OK, that’s the worst case scenario, and thankfully it’s never usually that bad. But if we approach the holidays with a bit of forethought we can avoid the holiday snares and still have a good time.

If we keep things in perspective and think things through, the holiday period we can even make Christmas good for your blood pressure.

So what to do? Just try to strike a balance.

Now we know you have all heard the phrase, “Everything in Moderation” Well, that’s because there is a reason for it. Go ahead, enjoy Christmas dinner and the festive parties that happen this time of year, but don’t stuff yourself. Use that "Common Sense" we are all supposed to have. You know that anything in excess is not good for you so keep a reign on your portion sizes and make it a point to engage your friends and distant relatives in some conversations.  This is a great way to keep you from going back for seconds or even thirds at the deseart table.

Make sure you get some exercise on a regular basis this time of year. If you need to set yourself a goal or if you need to be prodded along, go and get yourself an Activity Monitor , this way, depending on the type you get, it can remind you when you’ve been staying put a little too long. To get moving, especially before and after those holiday meals. Strive for balance. You’ll feel better, more relaxed, and it’s less likely that that irritating cousin of yours will get under your skin and raise your blood pressure as usual. Remember, a balanced life is a happier life – and one where blood pressure stays within manageable limits.

Most importantly of all – stop worrying so much. Worrying never solved anything and simply put, it’s bad for your health. Worrying raises stress levels and blood pressure. So if you can’t find that special present that Johnny had his heart set on, don’t stress it, usually anything you give him will be appreciated, especially if along with the gift, you add some personal time along with it!

So the most important holiday message we have for you is – try not to get too stressed. Stress is the silent killer, not high blood pressure. High blood pressure is a symptom.

Now, we take having high blood pressure seriously and if you suffer from high blood pressure you should be seeing your physician regularly. And we think it’s safe to say he/she (your physician) probably suggests that you take your blood pressure regularly so that you are aware of how you’re doing.

At HeartRateMonitorsUSA.com we are fortunate to carry some of the most accurate blood pressure monitors on the market. From automatic pressure monitors that self-inflate, to ones that allow you to take your pressure on your wrist. If you want some peace of mind, then click on this link, and check out the various types of blood pressure monitors that we have available.

So from all of us here at HeartRateMonitorsUSA.com, have a healthy, stress-less holiday season.