Health

Cold-weather Workouts

By Louise Tutelian

Granted, it’s a tough sell trying to get your kids outside on a cold day. But the combination of all-day snacking, sitting in front of a screen and racking up minutes on the cell phone is a triple threat. Statistics indicate that most of us add 3 to 4 pounds every winter, but keeping weight gain at bay is not the only reason to work out. Exercising bolsters your immune system -- studies show that exercisers get 20 to 30 percent fewer colds than non-exercisers, according to the Mayo Clinic. It’s also a quick cure for cabin fever and the winter boredom blues. And when you make it a family affair, it becomes fun and games, not work. Here, easy workouts that will keep you from putting exercise on ice: 

Go Disc-o
Who says tossing a flying disc is just for warm weather? Snow or not, take a disc or two and head for the local playground or park. Even a half-hour of playing burns 90 calories for the average 100-pound person -- and keeps you warm and toasty! Kids can also use sand toys in the snow, building snow castles and digging holes, suggests Fran Mullin, executive director of WinterKids, a nonprofit organization in Portland, Maine, that promotes outdoor winter activity for kids. They’ll also get a kick out of using skim boards and boogie boards for sledding or sliding.

Look for Loot
Create a winter treasure hunt in a park, your neighborhood or your own backyard, if it’s big enough. Assemble eight to 10 desirable items (packs of gum, markers, candy bars) and put each in a zip-style plastic bag. Plant each one in a somewhat hard-to-reach spot so the kids have to exert some effort to grab it (think: crawling, climbing low branches of a tree, walking to the top of a hill), suggests Vik Khanna, a certified exercise specialist. Supply a hint sheet -- with picture clues for little kids and written clues for older ones -- that the kids have to follow. 

Hoop-de-doo
For the cost of the hoops (about $3 each for the classic Wham-O version), your family can turn circles around their arms, waist, neck and even ankles (with practice) -- in the snow too. In addition to old-school hula-hooping, you can create an obstacle course in which everyone has to jump through the hoops, throw a ball through them and hold a hoop high above their heads, suggests Susan Casey, a fitness expert and certified hoop dance instructor. For added fun, get out the video camera and take turns shooting your attempts. Screen it later -- popcorn and hot chocolate mandatory.

Around-the-house Relay
In this go-for-broke cardio workout, each family member runs a lap at full speed around the perimeter of your house (or designated structure) handing off a paper-towel tube baton to the next runner. See if the family can beat its previous time with each new race.

Take a Hike
To encourage kids to hit the road, add some new twists to the trail, suggests Sue Freeman, who blogs at New York Outdoors. For example, take along paint chips from the paint store and scour the area for items that match the colors. Make up new color names, such as “acorn brown” or “pebble gray.” You could also equip each hiker with an empty egg carton. In the bottom of the cups, write descriptions like “rough,” “smooth” or “hard,” and fill the cartons with small items that fit the labels. Or, on an “Initial Walk,” members identify sights, sounds and smells that begin with the first letter of their first name. Try all three activities -- they’re sure to keep your clan moving longer.

Louise Tutelian has written for many national publications, including Parenting, Working Mother and Good Housekeeping. She is also a frequent contributor to The New York Times.

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