Colder weather can sometimes zap the motivation to exercise. Less sun light hours and the chilling temperatures tend to keep us inside more. However, continuing to exercise throughout the winter is very beneficial.

With winter often comes depression and one great way to combat this common pitfall is exercise. You may think you are too tired and sluggish to exercise, nonetheless after you start moving you will have more energy. Cold and flu season is already starting but studies show that exercising improves the immune system. According to the Mayo Clinic, those who exercise moderately catch 20 to 30 percent fewer colds than the inactive.

With all of these great rewards, I hope you are finding more motivation to get moving to help with depression, energy, and your immune system. Getting outside is also important, as fresh air is good for everyone. Sitting inside all day makes me get a little stir crazy and going outside helps to relieve some of the stress from the day. A daily dose of sunshine is what we all need. To take advantage of these winter months, I found a list from Mayo Clinic that outlines how to get the most out of outdoor activity in the winter.

• The first obvious note that is always included is checking with your doctor. Fortunately cold temperatures are not typical a health concern for most.

• Proper layering is often overlooked, as a major mistake is wearing too much. If you get too warm, you begin to sweat, which in turn gives you the chills. Smart layering is essential to any workout. Start with a synthetic layer that will wick away sweat from your body, not cotton that keeps wetness in. Next you can put on a fleece and the final layer, if you need it should a breathable jacket. With this regime you can take on and off layers to your comfort.

• Warm the feet and hands, as the blood supply will be focused on keeping your core warm. For your shoes, you might even want a half a size bigger to allow for more room so you can wear thicker socks. Do not forget to cover your head too, as a large portion of your body heat escapes through your head.

• Start your walk into the wind. This way when you are finishing and if you have worked up a sweat, the wind will not be as chilling with it to your back.

• Invest in reflective gear. With less sunlight hours and cloudier days, it is important for people and vehicles to see you.

• Do not forget to drink water. Although you may not be pouring out sweat like the summer months, you can still become dehydrated. Give yourself reminds to drink, as you might not feel as thirsty in the colder months.

Finally, stay consistent. Instead of letting the cold get the best of you, have a plan and think about the rewards you will receive from your exercise regime. Before you know it you will be making New Year’s resolutions and summer will be back again. Keep exercising and remember to take time for you.