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Winterizing Your Workout

by Amy Brayfield

You’ve laced up your sneakers, bounded through your warm-up cardio, and opened your front door — only to close it again because of the cold, gray rain pounding down outside. The next day, the wind is whistling down your usual walking trail so hard you have to turn around and head home halfway through your walk. Cold weather can trip up even the most committed exerciser — as researchers at Brigham Young University discovered in a 2006 study that found regular exercise is least common during the winter months and in cold climates.

But while cold weather brings with it several workout challenges, you shouldn’t let a chilly forecast stop you from staying active this winter. Research suggests that winter temperatures can exacerbate joint pain and increase flares for some people with arthritis, and regular exercise remains one of the best ways to control and prevent arthritis pain. Numerous studies have shown that exercise plays an important role in minimizing arthritis pain, improving joint function, and even slowing down the process of joint deterioration, making exercise a vital component in your wintertime self-care routine.

Still, finding ways to move your workout indoors can be challenging. The trick is to make a plan, or a series of potential plans to test in turn, so that you don’t stop moving, says Donna Konradi, an associate professor of nursing at the University of Indianapolis, who has studied how and why people persist with exercise. “The biggest danger is dropping your workout altogether and becoming sedentary,” says Konradi. “If you can’t do your regular routine, find some alternatives.”

Indoor workout ideas

So if wintry weather has derailed your usual workout, you might consider exploring one or more of the following ideas for taking your workout indoors. As always, it’s a good idea to check with your doctor before starting a new workout program or making changes to your current program.

Mall walking. If you’re happiest hoofing it around your neighborhood, head to your local mall and walk laps there. Malls may not have a reputation as the most exciting places to walk, but they are usually comfortably heated, well lit, and full of other winter walkers just like you. You might even find a cold-weather walking buddy. If the crowds drive you crazy, head over early: Many malls open their front doors an hour before most stores open, so you can finish your walk before the shopping crowd arrives. (For more ideas about places to walk indoors in the winter, see “Indoor Walking Spaces.”)

Health club membership. Many health clubs, including YMCAs and Jewish Community Centers, offer short-term trial memberships that can be a perfect solution for winter exercise. If the prospect of exercising at a club seems intimidating, seek out a club that feels comfortable to you. Some clubs, such as the Nifty After Fifty franchise, are only for people older than 50. Others, such as Curves, are for women only. Any club should offer an orientation session with a trainer who understands arthritis and who can show you the best equipment for your particular workout and how to use it. Most clubs also offer classes that are usually free to members, and many offer exercise classes specifically for people with arthritis. Make sure you understand the terms of your contract before you sign up. For example, some require a minimum number of visits to qualify for a discount rate; others may automatically reenroll you as a member after your term ends unless you specifically request otherwise.

Take a class. Most class sessions last just a few months — the perfect amount of time for you to try something new while you’re stuck inside. You can look for Arthritis Foundation–sponsored workout classes designed specifically for people with arthritis, such as water exercise or tai chi classes, or you can sign up for any gentle-on-the-joints exercise class, such as yoga. (To learn more about Arthritis Foundation–sponsored exercise classes near you, go to the Foundation’s Web site or call [800] 283-7800 to get contact information for your local chapter.) A class is also a great opportunity to explore an unfamiliar activity — you never know when you’ll discover something you’ll want to add to your year-round exercise routine.

Last Reviewed on November 30, 2010

Amy Brayfield is a freelance writer and editor based in Atlanta, Georgia.

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