by Ted Sherman

Created on: November 16, 2009

On cold winter mornings, an invigorating walk can be a very healthful exercise, as well as an enjoyable way to begin the day. The best preparation for your walk is to dress in warm clothing, including adequately insulated shoes or rubber-soled boots, a wool cap that can cover your ears and a pair of fleece-lined gloves.

Before you leave home, spend several minutes stretching your arms and legs to get ready. The best winter morning walk should begin just as the sun is rising. If you walk along a road or in any other area without sidewalks, keep as close to the left side as possible, facing traffic.

If there are large snowbanks and ice on the roads, stay away from heavy traffic areas. It's best to wear bright clothing, and if you'll be walking in foggy weather or after dark, add reflector strips to clothing on your head, back and arms.

For older people and the very young, use the buddy system on your winter walks, rather than go out alone. In case of emergency or other need to make calls, walkers should take along well-charged cell phones. If the devices also provide earphones, internet music and radio reception, or separate radio/cassette/CD units, it can help pass the time.

If you're in top physical condition, and the temperature is above freezing, you can usually walk or jog consecutively for 30 minutes before resting. If the temperature is very low and difficult for regular breathing, and you must fight your way through snowbanks and other barriers, rest more frequently.

For the very young, older and overweight walkers, you should rest at least every 15 minutes, and not overdo your time outside in very cold winter weather. If you become uncomfortably chilled and exhausted, don't try to continue. Just go home or call for someone to pick you up.

Walk at an even pace, as with band marching steps, because it's more effective exercise and healthful for your lungs and heart than just ambling along. If your walk will be for more than 30 minutes, for your rest periods, choose a safe, warm place away from the wind and cold along your route to find a place to sit down.

If your walk takes you through retail areas, you can window shop, look for bargains or just sit on a bench. If you're the friendly type, chat with other walkers and people you encounter, such as trash collectors, cop on the beat and mail deliverers making their rounds. They may appreciate a bit of human contact on a cold winter day, too.

Winter walkers who'll be away from home for more than 30 minutes should bring along small, insulated thermos containers filled with hot cocoa, tea or coffee. Small snack packs, such as raisins, trail mix and raw fruit may also make the walk and moments of rest more comfortable.

Outdoor walking in winter is a very healthy and invigorating exercise. Watching the winter sun come up, shine at noon or set at dusk can be a great experience for a lone walker or with a group of companions. Enjoying the view as you walk, and with proper clothing, preparation and sensible precautions, it can actually be great fun.

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