January 15, 2014 THE VILLADOM TIMES I • Page 17 How to enjoy an outdoor winter workout Winter is here, along with the tempta- tion to curl up on the couch with a cup of hot cocoa all season long. Chilly tem- peratures deter many from exercising outdoors, and while some prefer to head to the gym to keep up their fitness rou- tines, seasonal activities can also offer great full-body workouts, according to experts from TOPS Club, Inc.® (Take Off Pounds Sensibly®), the nonprofit weight-loss support organization. Con- sider the following activities to stave off winter weight gain. Ski across a winter wonderland: Build strength while enjoying nature’s beauty. Cross-country skiing works both the upper and lower body, sculpting shoul- ders, arms, back, chest, abs, buttocks, and legs. A good round of cross-country skiing can burn more than 500 calories per hour. Fun with family and friends: Take advantage of a fresh snowfall and have a snowball fight, make snow angels, and build snowmen. All count as exercise and burn 200-300 calories per hour for a 150-pound person, depending on inten- sity. Researchers at Vanderbilt Univer- sity Medical Center have also found that laughing burns calories, so be silly! Shovel snow (carefully): Choose this task over using the snowblower to burn around 300 calories per hour. However, if you have a history of back or joint prob- lems, heart problems, high cholesterol, or are a smoker, proceed with caution. Push the snow, instead of lifting it out of the way, to ease pressure on the back. If lift- ing is necessary, be sure to lift from the legs and not the back, and pick up small amounts of snow at a time. Remember to take frequent breaks to allow the heart rate to level. Skate your way to slim: Ice skat- ing rinks, both indoors and out, offer a change of pace from the usual routine. Depending on intensity, a skater can burn up to 500 calories per hour. This activity has a relatively low impact on the joints, and helps strengthen the body’s core. Zoom down the hills: Have fun in the snow with the entire family while work- ing off calories by climbing to the top of a hill and sledding back down. Get a great leg workout and burn nearly 400 calories per hour. Keep safety in mind: Remember to dress warmly and in layers; stay hydrated; keep hands, feet, and head warm with outerwear; and keep an eye on the weather forecast for snow and wind chill warnings. Sunscreen is important in the winter, too. Using an SPF of 15 or higher will help protect skin from sunburn that can occur when exercising in snow or high altitudes. Eat a light snack an hour or two before working out to add energy and prevent distracting hunger pangs. Ideal snack options should be low-fat and can include fruit smoothies; a few handfuls of nuts; hard-boiled eggs; and fast-digesting, high-glycemic fresh fruit like water- melon, grapes, pineapple, and bananas. Founded more than 65 years ago, TOPS is the only nonprofit, noncommer- cial weight-loss organization of its kind. TOPS promotes successful weight man- agement with a “Real People. Real Weight Loss®” philosophy that combines sup- port from others at weekly chapter meet- ings, healthy eating, regular exercise, and wellness information. TOPS has about 150,000 members – male and female, age seven and older – in thousands of chap- ters throughout the United States and Canada. Visit www.tops.org or call (800) 932-8677 to learn more.