Reprinted from the Health District's quarterly publication mailed to district residents (Winter 2007)

The pull of the couch is especially strong this time of year.

“It’s chilly outside, and it’s getting dark at 4:30,” says Talisa Gula-Yeast, physical activity counselor at the Health District. “Our internal clock goes into hibernation mode, and we just want to curl up under a blanket and read a book.”

Giving into that pull is a mistake for our health and well-being because winter is when we need physical activity the most. Our metabolism slows down, making it easier to gain weight. The short days of winter also can take a toll on our state of mind.

But winter also has workout advantages, including nature’s best weight-loss trick. In colder weather, you can work harder without it feeling tougher because the heat your body generates dissipates more quickly, keeping you comfortable at higher intensities. And while you’re outside, you’ll soak up some of the season’s precious sunshine, which gives you a dose of vitamin D and a natural mood lift.

So pull on that hat and coat and get out the front door—chances are you’ll be glad you did.

From animal tracks in the fresh snow to the tinkling of icy tree branches in the wind, wintertime in the outdoors offers sights and sounds found only when it’s cold outside.

Winter also brings exercise opportunities you can’t experience any other time of year. Burn 84 calories ice skating for 10 minutes, or 96 calories playing hockey for the same amount of time. Cross-country skiing, which works both your upper and lower body, is one of the best all-around exercises out there.

The cold-weather activities that are the most fun, like having a snowball fight or making snow angels, have benefits beyond getting your heart rate up.

“Making a snow fort or running around playing tag allows kids to see their parents play and have fun again,” Gula-Yeast says.

For the few days every winter when it’s just too darn cold to get outside, there are plenty of indoor exercise options. For example, skipping rope burns approximately 11 calories per minute for a 150-pound woman, builds cardiovascular endurance, improves agility and tones from chest to calves.

If you’re still having trouble breaking the grip of the couch, apply the “Rule of Five” by telling yourself you can quit after 5 minutes.

“If you still want to quit, go ahead—at least you did something,” Gula-Yeast says. “A little bit here and there really adds up, and you end up feeling better for the effort.”