The winter blahs, coupled with cold temperatures, can nudge you away from exercise in the winter. It may take some extra motivation to exercise in the winter, but shedding the holiday season pounds and improving physical fitness are two good reasons slip into your sneakers and get moving.

Washington, D.C. - American Institute for Cancer Research - infoZine - First, the holiday season and all of its rich, caloric treats have added pounds for a lot of us. The festive eating begins even before Thanksgiving and continues through New Year's. Many people put on a few pounds during this time of year that never really come off, adding up to weight gain over the years that can increase your risk for cancer and other chronic diseases.

Eating a healthy diet and getting at least 30 minutes of moderate activity each day is what AICR's new Guidelines for Cancer Prevention advise. Following those two steps alone will help lower cancer risk and protect your health. The bonus is, they also help prevent weight gain.

A second reason to exercise is that getting your blood circulating and increasing your heart rate will warm you up. Your muscles will also become more toned, offsetting the muscle loss that gradually occurs with age. Muscle strength naturally declines by 15 percent every decade after age 50. In one study, 40 percent of women aged 55-64 could not lift 10 pounds. Eventually, that kind of muscle weakness can lead to loss of balance, as well as loss of bone strength tied to osteoporosis and incapacitating fractures.

Get Moving, Indoors or Outside

Stepping out into the fresh air on a sunny winter day can be invigorating. Midday is best for an outing, when sun and temperatures are warmest. If the sun is producing a glare on the snow you may want to take sunglasses. Walk where snow and ice have been cleared away. Go with a fit friend for extra support, and avoid going into isolated areas. It's important to pay attention to tense muscles, nausea or dizziness. Dress warmly, protecting your hands, feet and head. Even a brisk 15-minute walk boosts your health.

If the weather gets brutal, stay inside. Walk around the mall or go to a gym, YMCA/YWCA or community fitness center. Set up regular physical activity by taking a fun class like hula, belly or line dancing, yoga, low-impact aerobics, Pilates or Tai Chi. Aerobic exercise is as important as strengthening and stretching - vary your moves among the three throughout the week, maybe lifting hand weights or using inexpensive rubber resistance bands with guidance from a video or book on days when you end up staying home.