WINTER WALKING GEAR

The key to staying warm and dry while walking outdoors is all about the fabrics and the layers. And think of all the fun hats and gloves to choose from!

While walking you should feel warm, but not sweaty. By wearing multiple layers, you can take off layers or put them back on based on the weather and how you feel. The first layer closest to your body should be a synthetic fabric designed to wick sweat away from your skin. Choose a lightweight fleece as the insulating middle layer. You can always add more middle layers, as needed. The outer layer should be a breathable waterproof fabric to help keep you warm and dry.

Make sure to wear socks that are meant for colder climates. Wool or ski socks keep moisture away from your feet. There are many options for footwear for the outdoors; be sure to have shoes or boots that will keep your feet warm. Adding slip on spikes, such as Yaktrax, over your shoes will help with traction on wet or slippery paths.

Remember to bundle up with a hat and gloves. Our heads have little insulation, so if you leave your noggin uncovered you will lose a fair amount of body heat  -- up to 50% of it -- in cold-weather conditions. Wrap a scarf or a face mask loosely over your nose and mouth when you are ready to walk. This minimizes that sting of cold air when you breathe, which is especially important if you have heart or breathing problems such as asthma.

WINTER WALKING TIPS

Change Your Pace

Add intervals to your walk. Research shows that by changing from a moderate pace to 1-3 minutes of fast walking will increase your heart rate (for heart health) and burn more calories, which aids in weight loss.

Climb a Hill

Adding some extra challenges to your walk will not only increase intensity but improve your strength. By increasing your muscle mass, your body will naturally burn more calories and help build strength.

Mix Up Your Walk

Choose a different activity when you start to feel a bit bored with walking. Try snowshoeing or cross-country skiing. Use a pair of walking poles to give your upper body a workout while helping your balance, especially on icy paths.

Stay Motivated

While it may be easier to stay indoors when it's cold, try setting a micro goal, such as committing to a quick walk around the block or five minutes in the park. Set a dedicated time for your walks or include a friend. Having someone who will hold you accountable keeps the excuses at bay.

Add to your winter weather wardrobe -- a beautiful new hat or cozy warm mittens can bring some warmth and cheer to your walk.

And make sure to take the time to enjoy the outdoors! The quiet that comes with a winter wonderland allows for the opportunity to practice peaceful mindfulness.