WORKING OUT OUTDOORS

Even if you regularly exercise inside, it’s worth doing an outdoor workout as plenty of research shows that winter exercise has specific health benefits, both physically and mentally. For starters, cold-weather exercise is invigorating, as the cold heightens your senses and you don’t have summer’s humidity tiring you out so quickly. Also, because the body has to work harder in the cold, more feelgood endorphins are produced. Greater exposure to light, even winter’s weaker rays, has a positive impact on sleep quality, as it helps regulate our circadian rhythm. More light is also helpful in alleviating seasonal affective disorder (SAD), which is caused by

shorter, darker days. And cold-weather exercise is even a good fat-burner – it can transform white fat, specifically belly and thigh fat (aka overdoing-it-at-christmas fat), into calorie-burning brown fat.

But exercising in winter isn’t a matter of simply throwing on a T-shirt and shorts and heading out of the door – you need to be properly prepared…

WHAT TO WEAR

‘I recommend a lightweight, long-sleeved top that let’s you roll your sleeves up and down depending on how you feel,’ says Claire Maxted, regular trail runner and author of The Ultimate Trail Running Handbook. ‘Over that, a windproof jacket with a front zip so you can zip it up and down depending on how warm you are. Three-quarter length leggings are what I wear unless it’s really cold; then I wear full-length but with the ankle section zipped so, as with the jacket, you can zip it open if you want to cool down. Always wear gloves to keep your hands warm and either a headband or hat. If you’re out for an hour or so, you won’t need to carry water; if longer, then carry a soft bottle in your hand or wear a running pack with pockets.’

WARM UP FIRST

Don’t go out cold. ‘Warming up is key to helping prevent injury, and exercising feels more mobile and fluid afterwards too,’ says Claire. ‘Do just 10 minutes in the house before you set out – exercises that get your body moving, such as knee raises, heel kicks, jumping jacks and fast feet.’

WHAT TO EAT

‘Ultimately, you want to choose foods that are easy to digest and contain mainly complex carbohydrates and some protein,’ says nutritionist Jennifer Medhurst. ‘Slowerreleasing carbohydrates are better because they will keep you consistently energised. And do eat more on the days that you are exercising.

‘Pre-workout meals can be eaten anywhere between two to three hours and up to 30 minutes before exercise. A few suggestions are: oats with protein – such as porridge with natural low-fat yogurt or protein powder; eggs with wholewheat/ brown bread; sweet potato with chicken. If you’re short on time, fruits such as bananas can be great to eat or to pop into a smoothie.

‘After exercise, it’s extremely important to get carbohydrates and protein into your system within 30-60 minutes – when exercising, your muscles use up their glycogen stores for fuel, so you need to eat some carbohydrates to replenish them. Also eating an adequate amount of protein after exercise gives your body the amino acids it needs to repair and build new muscle tissue.

‘Post-exercise protein shakes are easy and convenient. Try to avoid any with added sugars, and mix it with a banana or some soluble oats. Other options are greek yogurt, berries and oats; wholegrain toast and almond butter; egg omelette with avocado and wholegrain bread.’