Don't hibernate: How to hit federal exercise goals through a New England winter

Shorter days and icy sidewalks make it easy to slide into a sedentary winter. Federal guidelines offer a clear target, and a lot of flexibility in how you reach it.

The weekly goal

According to the Centers for Disease Control and Prevention, adults should aim for:

A mix of moderate and vigorous activity also counts. The CDC stresses that some movement is better than none, and that the total can be split up, such as 30 minutes on five days, or shorter chunks spread through the week.

Making it work in winter

• Pick activities you enjoy and can keep doing; the CDC says that makes habits stick.
• Plan your week ahead and keep a simple log; the CDC offers a free activity planner and printable diary.
• Fit in short bouts on days when the weather or daylight is limited.

Dress for the cold

If you head outside, the CDC's winter weather guidance recommends several loose layers, a water-resistant coat and boots, a hat, and a scarf or knit mask. Change out of damp or sweaty clothes quickly, since hypothermia can occur even above 40 degrees. On extremely cold days, stay indoors if you can.

Check in first

The CDC advises talking with a doctor before starting vigorous exercise if you have been inactive or have a chronic condition such as heart disease, arthritis or diabetes.