Indoor Winter Walking
by Nan Kappeler (topic expert: fitness)

Snow, ice, rain and sleet can all take the fun out of our daily walks. And nobody can blame you if you don't want to bundle up in multiple layers to walk in the cold temperatures. But when Jack Frost is outside, and the thermometer barely reaches the teens, it's easy to postpone outdoor exercise until spring.

While there's certainly good reasons to bail on your walking group until the weather thaws--you don't have to give up entirely on your workout during the next few winter months.

How? It's easier than you think to duplicate your walking regimen indoors. And there's no expensive equipment needed. Just a little creativity and open mind to learn some new moves to boost your heart rate and keep your muscles tone.

Audio/Visual Tapes, DVDs and Wii Fitness

The easiest way to get moving indoors is popping in a DVD or use Wii Fitness. Hundreds of workouts exist and are available online, in bookstores, in sporting goods stores and even in the public library. There's also a good selection at video rental stores.

When choosing an exercise workout via a screen, consider your focus. Do you want a strength training workout to tone muscles for walking? If so, choose a tape that gives you an entire body workout, including the core muscles.

DVDs can be purchased inexpensively and usually require either no or little equipment. The Wii fitness retails at $89, but you need to invest the $250 for a Wii console. A set of three and five pound weights can be used with many strength programs.

Self-Instructed Routines

Self-instructed routines can offer a lot of flexibility and options. Even though it does take a bit more motivation on your part, the workout can focus on what you like to do and can be for any amount of time. Suggested workout length is at least 20-30 minutes. Note that this workout requires no equipment.

When performed in sequence, many exercises can provide an excellent cardiovascular session. For example, start at the end of a hallway or room and perform lunges to the end, then back. Next add the same set of lunges moving sideways. Follow each set with 10 push-ups either on the wall or floor. Repeat three to four times.

For core strengthening, try lying on your back and doing 20 bridges, followed by 20 crunches. Repeat four times.

At the end of each workout, take five minutes to stretch on your back, pulling each knee into your chest and holding for 30 seconds, then repeating with both knees to your chest.

Adding a stability ball can be great for crunches, push-ups and stretching.

Local Classes

Joining in with others has always been my favorite way to adhere to an exercise program, both inside and out. With a set time, and a regular group of participants and teacher providing motivation, all you have to do is show-up.

Look for classes that provide a combination of cardiovascular and strength training to keep your legs and lungs strong. Circuit training, pilates, and spin classes are excellent choices. Not only will you feel great when the weather warms, you'll have more energy during these cold, gray days.

Indoor Walking Tracks

While walking outdoors can be very "zen-ful," by bonding us with nature and our community, indoor areas can work during the winter months.

Local colleges have wonderful indoor tracks. At my Alma matter, The University of Maryland, there is a track above the basketball floor. Five times around makes a mile, and there are numerous water fountains along the way.

Taking your walking group to the shopping mall can be an excellent replacement for outdoor walks on cold days. Check to see if the mall opens early to accommodate walkers or schedule a walk during your lunch hour. Take your walk to coincide with a coffee break afterwards.

Treadmill Training

Treadmills are an easy way to maintain a walking program throughout the winter. Walkers can use them to create a fun routine that includes a warm-up, speed work, hills and a cool down.

After a warm-up session lasting 5-10 minutes, increase the speed to a "working" pace. Breathing should be a bit harder, and you should be getting warm. For variety, increase the resistance or pace for five minutes, then decrease for five minutes. Continue for 15-20 minutes. End each workout by returning to an easy pace for 5-10 minutes.

Take advantage of the winter months to mix-up your workout and try different indoor training methods to keep motivated. Come spring, you'll be in full bloom with lots of energy and strength.