When there’s a chill in the air, it’s tempting to skip your morning run or after-dinner walk. This especially applies to local athletes, because Seattle has been forecast to have a colder-than-normal winter. Although it requires extra motivation to work out in the winter, it’s worth the effort. Exercise helps control weight and boost energy; it improves your mood, sleep and sex life. It can help fight a long list of health problems, including heart disease, Type 2 diabetes and certain types of cancer.

New research suggests that moderate exercise also may help prevent stress and anxiety, and a habit of daily exercise may reduce the severity of cold or flu symptoms by up to 40 percent, according to a recent study of adults older than 50. Here are four tips to keep you working out warmly and safely:

1. Dress in layers. Exercise generates lots of heat, but when you start to sweat outdoors, you’ll feel chilled. Layering helps control body temperature, so you can shed or put clothes back on as needed. Start with a thin bottom layer made of a synthetic material that draws sweat away from your body (cotton will stay wet against your skin). Then, add a layer of fleece or wool for insulation and top with a water- and windproof outer layer. And don’t forget sunscreen on exposed parts.

2. Cover your head. You lose about 50 percent of body heat from your head alone. Hands and feet also need extra protection. When it’s cold, blood flows to the center of your body to keep internal organs warm, leaving your extremities more vulnerable to frostbite. Wear thin gloves, and for your feet, pull on an extra pair of regular socks or opt for the thermal kind.

3. Stay hydrated. You can become dehydrated in the winter, just the same as when you work out in the summer. The only difference is that it may be harder to notice during cold weather. Drink plenty of fluids before, during and after your workout, even if you’re not really thirsty. The cold air dries you out faster than you think. Dehydration contributes to getting cold really fast, and can reduce your performance with an astounding compounding effect on the infamous BONK!

4. Plan indoor alternatives. Don’t let rain or wind chills derail your routine. Instead, pop in an exercise video, opt for mall-walking, or try something new like yoga or kickboxing.

Have more questions? Find me online once a week with a Live Streaming Q and A. See the Facebook page for details.