Winter workouts

Companies of all shapes and sizes are striving to make physical fitness part of their employees' lives.

It's just round the corner, the air is getting crisper and sharper, and the nip just isn't in the bud! Winter is in the air and whether you like the cold or not, here are a few tips to help you modify your exercise routine to your advantage.

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Proper Clothing

Use up to four layers with a ventilation layer next to the skin. One or two layers of insulation under a protective outer shell works best. Be sure to wear gloves and a cap. Large amount of heat is lost through the top of the head. Keep the neck and throat area covered with a scarf or turtleneck.

Maintain your motivation

To keep yourself motivated, focus on what you'll gain if you keep exercising from fall straight through winter. You'll continue to reap the short- and long-term benefits of exercise. You'll be in better shape come spring. And you'll have a way to burn off those extra calories consumed over the holidays.

Exercise can help shake those winter blues, improve your mood, increase your energy level and help you sleep better. Try to set aside 30 minutes or more on most days of the week for physical activity. It doesn't have to be all in one stretch. You can work it in a little here or there. And it doesn't have to be strenuous.

Make a workout of household cleaning. Or walk the stairs in your home. Whatever you choose, balance the four main types of exercise - endurance, strength, balance and flexibility. Don't be too hard on yourself if you miss a day. Just get back on schedule as soon as possible. For extra motivation, work out with your spouse or a friend.

Don't like cold weather? Exercise inside

Don't let the cold weather sidetrack your personal fitness program. Here are some ideas to consider.

Walk at the mall: The hardest part about mall or indoor track walking is getting there. But once there, you may be amazed at how quickly you finish your workout. You might even meet new people and make new friends.

Join a health club: Find one where you're comfortable. Have someone show you the different equipment. You may find something new to try.

Buy some exercise equipment: Set the machine in front of a window or read while you work out. Plan your workout around a favorite TV show. Don't waste too much time searching for the ideal piece of exercise equipment. It doesn't exist. Instead, try to find equipment that's practical, easy to use and enjoyable - one that you'll continue to use.

Stay safe

Here are more some ideas to keep you safe as you enjoy winter exercise.

Start slow: Don't forget to stretch and warm up. It's OK to feel a little chilly when you start exercising outdoors in the cold. You'll soon warm up. But if you go outdoors and you're already perspiring, you can get chilled very quickly. Warm up adequately to avoid muscle cramps, strains and sprains, and gasping for oxygen. Warm-ups in the winter take slightly longer than usual.