Exercising in winter can be the pits – especially on days when all you want to do is curl up into a little ball in front of the heater and eat nothing but piping hot soup. Sure, it’s ok to give yourself a free pass to warm up instead of sweat it out every now and then but not every day can be an exercise holiday. So, on the days when you do have to brave the cold it’s important to make sure that you don’t catch some of the nasty winter related illnesses that are floating around – because having the flu or a stomach bug is no one’s idea of a good time. By taking the necessary precautions to avoid catching the winter plague, you will have less down time and less distractions from your fitness goals. We asked the lovelies at Adventure Boot Camp for the best tips and tricks for winter workouts and they sent us this handy dandy cold-proof guide to help you workout (and stay healthy) this winter.

Dress appropriately for the cold

Make sure you layer up for the beginning of your workout and remove clothing items as soon as you start to sweat. Once you start your cool down time make sure you layer up again to keep the cold at bay.

Protect your head, hands, feet and ears

When it’s cold, blood flow is concentrated on your body’s core, leaving your head, hands and feet vulnerable so invest in a good pair of gloves, winter workout socks, and a beanie.

Stay hydrated

Water oxygenates the blood, flushes toxins and helps regulate digestive function, which is vital for overall health and immunity. Make sure to drink at least eight to ten cups of water a day.

Adventure Bootcamp for Women

Get your daily does of vitamin D

Get active outdoors; it’s good for you, your body and the environment (no stuffy aircon and it minimises your carbon footprint). If you’re not keen to brave the great outdoors on your own then we recommend signing up for Adventure Boot Camp for women – they offer a wide variety of beautiful venues to distract you during your workout and it helps knowing that there are a few ladies sweating it out with you. Adventure Boot Camp classes are available in over 50 locations across the country, with each camp being run over a four-week period. Choose a class to suit your schedule – early morning or in the evening – for one, three or five days a week (4, 12 or 20 sessions per month). You can visit the Adventure Boot Camp website to sign up for a camp in your area.

Bring your own equipment

Invest in basic workout tools, for example, dumbbells, a yoga mat and resistance bands – sweaty exercise equipment and workout gear is germ heaven (yuk!).

Get enough rest

Get at least seven hours of sleep per night, your immune system will thank you by remaining cold free this winter.