The average American gains several pounds every holiday season—and never loses them. Why? Holiday treats, cold weather and shorter days can make outdoor activities more challenging. But you can keep your activity level up—and your weight down—by winterizing your workouts.

Have the cold weather and shorter days got you cooped up indoors? Stay active with these tips for a warm and safe fitness plan.

Dress for success

When the temperature drops, start layering. Wear a light synthetic material instead of cotton next to your skin to keep moisture away, so you don't feel cold and wet.

Next, wear a second layer, like fleece, that insulates you against cold temperatures.

Finally, protect yourself from rain and wind with a waterproof top layer. And don't forget wool gloves and socks to keep your hands and feet cozy.

Winter workout safety

Stay safe when you exercise in the cold with these easy tips:

• Warm up and stretch. When you warm up and stretch, blood flows to your cold muscles and warms them up, reducing the risk of injury.
• Wear sunblock. Your skin needs protection from the sun all year round.
• Wear reflective clothing. If you exercise at dusk or in the dark, wear light-colored clothing and a reflective vest.
• Drink plenty of water. It's easy to become dehydrated when you exercise, no matter what time of year.

Can't stand the cold?

Even if the rain and fog confine you to the indoors, remember that you're not confined to the couch. These easy ways to exercise indoors keep you on track and your exercise routine fresh:

• Mall walking. Most malls open their doors before the stores open as a service to the community. The temperature is constant and there are usually many people to walk with. And you'll know about the big sales before anyone else!
• Health clubs. Shop around to find one that you're comfortable with. You can have a staff personal trainer teach you how to use the equipment so that you get a safe, effective workout. And membership doesn't have to cost an arm and a leg—many gyms have discounts for Kaiser Permanente members. Find out more about health clubs that offer discounts.
• Exercise equipment. Treadmills or stationary bikes can be ideal choices for the indoor workouts. To prevent boredom and to keep your muscles toned, add hand weights, elastic bands, and an exercise ball into your routine.
• Fitness videos. Videos are another great choice, and there are thousands to choose from. Before you buy, you may want to borrow some from a friend or from your Kaiser Permanente Health Education Department. Visit our facility directory to find your local Health Education Department

By staying fit during the winter, you'll avoid gaining weight and losing the strength you've worked hard to build over the year.