Dear Friends:

Exercising outdoors in cold weather can be exhilarating. Even if skiing isn't your all-time favorite sport, you can have just as much fun running, cycling or walking in wintertime. Winter sunlight can revive your spirits, and exercise in the cool, crisp air can relieve the stress and tension related to the busy holidays.

There are special considerations to remember for cold-weather exercise:

First, don't overdress. Exercise raises body temperature significantly and even a moderate workout can make you feel as if it's 30 degrees warmer. The answer to this is wearing several layers of loose-fitting thin layers of fabric.

The first layer should be thermal underwear make of a fabric that draws sweat away from the body. That would be something other than cotton as cotton holds moisture next to your skin and makes you feel cold and clammy.

Your middle layer should be a synthetic turtleneck and wool sweater. Sweat pants or lycra tights worn over thermals will help keep your legs warm.

If precipitation is evident, your outer jacket should be waterproof, wind-resistant, yet breathable (so that moisture is not trapped inside). Or, for a short workout in dry weather, just an ordinary windbreaker would be suitable.

Zippers make clothes more adaptable for controlling the amount of air you let in or for removing quickly. Mittens are warmer than gloves. Fingers resting against each other stay warmer than fingers separated by the added air surface between the fingers of gloves.

Headgear is important since you lose much heat through your head. An extra pair of socks will always help. Be sure to wear shoes with good traction, especially if there is ice or snow on the ground.

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