Hot chocolate, warm blankets, good books. They're all part of the hibernation instinct that takes over when the first frost appears. But why stop moving and wait until the spring thaw to get active again?

"You have to keep the machine running year round," says Harriet Wallace, 63, of Salt Lake City, Utah. An avid downhill skier, Wallace likes to stay active in winter because "you don't have to worry about the heat." And with today's high-tech fabrics, you can stay really warm in the cold, says Wallace, who also kayaks, walks, and hikes.

Staying active in the winter helps you ward off the flu and common cold. It also can help you avoid winter weight gain. And for those who get the winter blues, physical activity is a super stress reliever and mood lifter.

Staying active all year can also help you avoid injuries, especially in winter. A good year-round fitness program that builds strength and endurance can make shoveling snow a lot easier and keep you from hurting yourself, according to Nicholas DiNubile, MD, a spokesman for the American Academy Of Orthopedic Surgeons and medical consultant for the Philadelphia 76ers. It also can improve your balance, flexibility, and endurance for activities like skiing, ice skating, and sledding.

If you're looking for ways to stay active during winter, consider the wide world of winter sports. There's something for everyone, and you'll get a good dose of fun and fitness all at the same time!

Keep Walking

If you're a walker, don't let that white stuff slow you down. Strap on a pair of snowshoes or cross-country skis. You'll get a better workout, not to mention some crisp, fresh air and a chance to enjoy some beautiful winter scenery.

Snowshoeing is a natural if you're a walker. All you need is a pair of snowshoes.

"It's so easy. If you can walk, you can snowshoe," says Jo Garuccio, a USA Triathlon-certified coach who leads snowshoe tours and teaches alpine skiing in Park City, Utah. The only difference is you might need to take slightly bigger steps and lift your feet a little more because of the size of the shoes.

Snowshoeing is a great non-technical, low-impact, aerobic activity that gives you a better workout than just walking through the snow in boots, according to Garuccio. "All ages can participate, and you can go as fast or slow as you want."

For a more intense aerobic workout, try cross-country skiing. It's a very low impact, total body sport that probably burns more calories than any other, according to Garuccio.

But before you take off, get a lesson from a certified ski instructor. (Look for certification from the Professional Ski Instructors of America). Unlike snowshoeing, which you can just get out and do on your own, cross-country skiing is more involved. An instructor will teach you how to glide and how to stop on small inclines, says Garuccio.

Heading for the Hills—Big or Small

If you want to strap on excitement, there's always downhill skiing and snowboarding. Snowboarding is like "surfing on snow." Special boots lock into bindings on the snowboard to keep it on your feet. Definitely take a lesson before you try this ride.

Likewise for downhill skiing. And tempted though you might be, "Don't let a friend take you out and show you how to ski," recommends Wallace, a former ski instructor. "Go to the mountain and let [instructors] outfit you and give you a lesson in a safe environment."

If smaller hills are more your speed, grab the children and grandchildren for some sledding or tubing. You're never too old for some child-like fun. Walking back up the hills can give your legs a great workout. Just watch out for other sledders, trees, rocks, and snowmen.

Snow-less Sports

If you're not into snow sports, there's always ice skating—indoor or outdoor. And if you run or hike in warmer weather, just make adjustments for the weather and continue. Remember that your body has to work harder to stay warm in cold temperatures, which uses more calories. Needless to say, dress for outdoor weather. You'll want clothing that is warm, lightweight, waterproof, and windproof.

An outdoor outfitting store will have good-quality winter outerwear, as well as winter sports equipment. An experienced salesperson can help you get the right fit for your height, weight, and size of your foot.

The cost of winter sports equipment and clothing can really add up. Buying used equipment saves money, but make sure it's in good working condition. High-quality gear is worth the extra money. It lasts longer and will keep you safer.

Winter Active Wear

Think layers. Layers keep you warmer by trapping body heat. They also allow you to shed some clothing as your body heats up.

"As you get older, you get colder more easily, so insulation is important," says Jennifer Lind, a spokesperson for the outdoor outfitter, REI, in Kent, Washington. Down and polyester fleece, such as Polartec, are good insulation layers, according to Lind, while outer layers should be some kind of breathable, nylon shell, such as Gortex, that repels water and wind. Synthetic down, or Primaloft, and polyester CoolMax are other lightweight and breathable insulating fabrics that keep you warm and dry.

Protect your head and ears. "You lose most of your heat through your head, so you want your hat to insulate," advises David Teufel, a spokesman for LL Bean in Freeport, Maine. Teufel recommends a breathable wool or fleece hat. Wool blends stay dryer. Cover your ears completely; they freeze easily in cold weather. If it's very cold or windy, cover your face with a scarf or other type of face protector. If it's sunny, use sunblock and lip balm.

Don't forget your feet and hands. The days of wearing two pairs of socks are disappearing, according to Teufel. Instead, new fabrics, such as CoolMax and "smart wool," a polyester wool blend, make one pair of socks enough. They're less itchy than pure wool and wick moisture away from your feet while keeping them warm. You also can look for socks designed specifically for your sport. Depending on your sport , the sock can be padded in different places and in varying thicknesses, according to Lind.

For your hands, go for gloves with removable linings, suggests Teufel. That way, you can remove the thicker, outer shell if you're doing highly aerobic activity. If you want to be trendy, go for the waterproof gloves with a leather look—a big seller, says Teufel.

Other Safety Tips

Dressing for the weather is one of the most important things you can do to stay safe during outdoor winter activities. Also remember:

• Drink plenty of water before, during, and after your activity. Don't think you can't get dehydrated in cold weather—you can.
• Warm up your body before you begin your activity and cool down afterward. Garuccio says one of the best ways to warm up is to do the activity you're about to begin at a slower pace.. Stretch your arms, legs, and back before and after your activity.
• Get the right gear. Make sure your shoes, boots, skis, or skates fit properly so you don't get blisters, block circulation, or hurt yourself. The bindings on skis or snowboards must work properly. Wear a helmet if you're snowboarding or downhill skiing. Goggles can protect your eyes from snow blindness and from the sun, snow, and rain.
• Pay attention to weather. Weather can change suddenly. Listen to weather reports often before you head out. If they call for snowstorms or other bad weather conditions, postpone your activity.
• Bring a buddy. Having someone along is fun, but you also can look out for each other.
• Stay on marked trails. Play it safe—don't try to venture off on your own.
• Be prepared. If you can, bring a cell phone to call for help in an emergency. It's also a good idea to have some snacks and extra clothing in case you get lost or wet.

So bundle up, be safe, and head outdoors for some winter fun and fitness. You'll appreciate your warm fireplace and apple cider all the more when you come back inside!

AARP Resources

Shovel Snow Safely
Done properly and safely, shoveling snow can be a great workout.

Cross Training For Optimal Fun And Fitness
Adding a winter sport to your fitness routine is a great way to cross train.

Get Ready, Get Set, Get Moving
Winter sports require endurance, strength, flexibility and balance—the four building blocks of fitness.

Additional Resources

Stretch It Out
Illustrated stretches to help you limber up for ski season.

Get Ready To Hit The Slopes
Don't hit the slopes cold. Sports-specific training can help you prevent injury.

Snowboard Madness
Not sure about snowboarding? Learn the ups and downs and ins and outs of this winter sport, including what gear you'll need, how to stay safe, and what style is best for you.

Books

Find these books online at Barnes & Noble.com.

Basic Essentials: Snowshoeing
Phil Savignano, Globe Pequot Press, October 2000

Fitness Cross-Country Skiing
Steven E. Gaskill, Human Kinetics Publishers, October 1997

Ski Flex: Flexibility and Conditioning for Better Skiing
Paul Frediani, Harald R. Harb, Hatherleigh Press, November 2002

Fodor's Skiing U. S. A.: The Guide for Skiers and Snowboarders
Fodor's, Fodor's Travel Publications, Incorporated, November 2002