Article by Deb McClellan, Community Operations Manager, Live Well Winona

Cold weather can discourage even the most motivated exercisers. And if you're not as motivated, it's all too easy to pack away your workout gear along with your warm-weather clothing. But you don't have to let cold weather spell the end of your exercise. With these tips for exercising during cold weather, you can stay fit, motivated and warm when the weather turns chilly.

Stay safe during cold-weather exercise

Almost everyone can exercise safely during cold weather. However, you should check with your doctor if you have conditions such as asthma, heart problems or Raynaud's disease.

Before heading out, check the forecast for the time you'll be outside. Temperature, wind and moisture, along with the length of time that you'll be outside, are key considerations in planning a safe cold-weather workout. The combination of wind and cold make up the wind chill index. If the temperature dips below 0 F (minus 17.8 C) or the wind chill is extreme, consider taking a break or choosing an indoor exercise instead.

Dress "dry," not just "warm"

The quickest way to lose body heat is getting wet.  Because water is an efficient heat conductor and heat moves from the area of highest concentration (your body) to the lowest (cold air outside), getting wet will leave you chilled and miserable.  Unfortunately, winter exercise exposes your body to two kinds of wet: perspiration and precipitation. That means you can't just throw on any old T-shirt and sweats. Winter workout gear has to keep you dry first and warm second. Choosing the right workout fabrics and smart layering will keep you dry and comfy. Which bring us to the next tip.

Written by Janneke Sobeck, Community Wellness Director, Live Well Winona

"A Moai (pronounced "Mo Eye") is a group of people meeting for a common purpose, and can include activities like walking, purpose discussions and potluck meals. Belonging to a group of supportive, like-minded people who share your passion for healthy living might be the single-most powerful thing you can do to change your lifestyle for the better."  Beach Cities Health District  

A recent conference call with Beach Cities Health District in California proved to be an invaluable investment of our time. As we learned about the health strategies that are in place for their community, which is four times the size of Winona, we felt greatly encouraged upon discovering that Winona is already working on some of the same initiatives, including tobacco policy work, walk/bike to school events, menu labeling in restaurants, and master bicycle plans.

During the call we also heard about Moais. The above explanation of Moais is not a new concept for many of us. I have several Moais in my life.

• Running Moai: for four years I have been running with a group of amazing women at 5:30am several times a week; we talk, we laugh, and we share life.
• Spiritual Moai: I've recently joined a bible study of young women who learn together and pray for each other once a week in a safe, trusting environment.
• Triathlon Moai: in the warmer months, I also have my triathlon training group. Last summer I trained for a Half Ironman triathlon, which meant many hours of training, during which you really get to know your training buddies!

As you reflect on your life, and the sources of support, motivation, and passion, what Moais do you currently participate in? It could be a weekly hike with friends, poker night, a monthly dinner dance group, a regular game night, etc. We are curious what other Moais exist, and around what topics, shared interests, or content areas! Please consider sharing your Moai story with us, by simply emailing info@livewellwinona.org with the subject line "Moai."

Read more about Moais