By Julie Mueller

As crazy as it may sound, exercising outside strengthens your immune system. Research shows that people who exercise outside, even at a moderate level, have 20 to 30 percent fewer colds. And if you are heat sensitive you will be able to exercise comfortably for a longer period of time outside. A walk in the crisp winter sunshine is safe and easy to enjoy if you remember these simple suggestions.

- Before you begin, make sure you have footwear with adequate traction for your activity. Falls are an inevitable part of life at all ages and in all kinds of weather. With precautions you can minimize risk without eliminating activities that expose you to the awesome beauty of a fresh snowfall.

- Make sure you dress in layers so that as your workout progresses and you heat up, you can simply remove layers for comfort. Start with a lightweight synthetic inner layer next to your skin; this will wick moisture away from the body to keep you dry and comfortable. A cotton layer should come next, followed by a fleece layer. Over that use some kind of waterproof garment to finish, and a face mask on the coldest days (a down jacket can be too warm once you are in motion).

- As you start your workout, head into the wind. Consequently when you return you will have the wind at your back, which is more comfortable if you are tired
and sweaty.

- Remember to use sunscreen to protect your face and lips, especially on the sparkling days when the fresh snow glistens like diamonds. The reflection of the sun on the snow increases the risk of sunburn on exposed skin.

- Recognize the beginnings of frostbite: numbness, a stinging sensation, or a loss of feeling. These signals are your body’s way of asking you for a cup of hot tea near the fireplace.

- Many people enjoy the sounds of cardinals as they call to each other. This enhances the meditative experience of walking outdoors in the winter. Or listen to an inspirational recording if you prefer.

- Renew a friendship by inviting someone to join you outside. Perhaps someone you know has lost a spouse or a job. The fresh air and exercise are perfect anti-depressants with no harmful side effects. Be sure to consider these questions before you commit to an exercise partner: are you a morning person or would you prefer walking while the sun sets? Do you have a specific place you would like to explore? Or a location near a favorite coffee shop so you can warm up after the activity with a hot tea and conversation?

Building a grateful, loving relationship with the body you currently live in can start with a playful attitude: Remember your childhood fun: sledding, ice skating, or simply walking outdoors this winter.

Julie Mueller can be reached at juliehmueller@earthlink.net, 612-205-4453, or muellermassageandpilates.blogspot.com.

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