Fresh air and exercise: It's a feel-good formula that applies year-round. And with the right gear and frame of mind, you can make it your mantra no matter the weather.

Beat the winter blahs

Winter brings not only rain and snow in many parts of the country, but also shorter days and less sunlight. This combination can have a negative effect on your motivation to go out and be active.

Keith Bachman, MD, is a weight management specialist at Kaiser Permanente’s Care Management Institute Weight Management Initiative in Portland, Oregon. And as a resident of the Pacific Northwest, he's no stranger to cold, wet days.

"Here you can pick out the locals from the transplants," he says. "The locals get outside to bike, walk, or jog—rain or shine."

Dr. Bachman makes a concentrated effort to enjoy the winter season out of doors, and says that staying active can help keep you feeling good—in both mind and body—all the way until spring.

Think warm thoughts

Weather is an easy excuse for avoiding exercise. Too cold, too rainy, too windy, too dreary. But Dr. Bachman's advice is that everything's relative.

"We all can take advantage of days that are a little less wet or snowy to go outside," he says.

Whether you join an organized team or prefer to go solo, outdoor winter sports like ice hockey, sledding, ice skating, and skiing—even snowman building—are great ways to get the blood pumping.

Dr. Bachman likes to get his whole family in on the action by taking them to Mount Hood for a day of cross-country skiing.

"It's a lot of fun, and good exercise," he says. "And it's a whole lot cheaper than downhill skiing."

Hiking is another cold-weather activity you can often do for little or no cost. Familiar landscapes viewed through bare trees or under a blanket of snow can give you a whole new appreciation for your favorite trails.

Dress the part

Wearing the proper clothing and accessories can make or break your winter activities. Layering is key to your comfort and safety.

• For your inner layer, choose a material that wicks away moisture—like silk or wool—so sweat doesn't get trapped against your skin.
• Your middle layer is your insulation. Fleece and wool are good options for keeping your body heat in and the cold weather out.
• Your outer layer, or shell, should resist wind and water. Shells may be made with varying degrees of insulation to help keep you warm.

Gloves, hats, and footwear should protect you in a similar fashion—keeping moisture away from your body and insulating you against the cold. And be sure to wear appropriate sunglasses or goggles to block harmful ultraviolet rays and shield your eyes from wind and water.

Playing it safe

When dressing for the elements, remember that the sun goes down earlier this time of year. If your activity takes you on the road in the late afternoon or evening, wear reflective clothing so you can be seen by drivers.

Be smart about exercising in winter weather, and always take precautions to avoid injuries.

filed in: Exercise & Fitness
subjects: exercise, fitness