Bangalore: Exercising in cold weather needs as much care as in hot weather. You may not sweat so much or feel fatigued so fast but adequate protection from the cold is necessary, if you are not to miss that aerobics class or gym sessions because of a bad cold.

"In cold weather, joints tend to be stiffer and muscles and tendons may get injured more easily, if you are not careful,'' says Natasha Singh, trainer at a health club in Koramangala. If you are in the habit of walking, jogging or running outdoors, start by warming up your limbs. "You can try jogging for some minutes before venturing out on a cold morning. Your body will be warm enough; you can also do a few push-ups before going out,'' she suggests.

The walking/jogging outfit should cover your body and head without being too tight. The most susceptible areas are hands, feet, ears, nose and cheeks. Running shoes should not be too tight or they may restrict blood circulation.

"Indoor aerobics may be an ideal alternative to walking or jogging outdoors in winter. Here again you warm up first and then ease into faster movements. Your body starts using up more oxygen and you burn up calories to an optimum level. Movements of the arms, shoulders, waist, hips and legs all lead to more flexibility and firmer muscle tone,'' says Ms. Natasha Singh.

Benefits

Aerobic exercise may also have another beneficial fallout; reducing if not getting rid of some chronic body pain. It has, in fact, been found to prevent backache.

By making your heart and lungs work harder than they normally do, aerobic activity reverses the poor physical condition that lead to backache for many.

A taut and flat abdomen places less strain on the muscles of the back; these muscles themselves are strengthened by aerobics.

"You need to warm up for aerobics too so that muscles are not strained, and cool down towards the end.

"You also need to build up slowly to a level of working out for three or four days in a week. Any less and your muscle tone and flexibility again deteriorate,'' she says.

Some kinds of aerobic exercise may not suit those who are overweight or already prone to back problems.

Movements that include dance may have to be avoided by such people and easier movements that do not pose too much strain on the joints or the back adopted.

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