From cabin fever to New Year’s resolutions and positive health goals, there are plenty of great reasons to get moving during the cold winter months. Are the gray days getting you down? Exercise can even improve your mood. Yet for many, braving the elements is counterintuitive (aren’t rainy days for staying inside?). Here are some inspiring ideas for transforming any winter weather day into an opportunity for adventure, plus some safety precautions to ensure you stay healthy and active all winter long.

Get out in the cold

Want to break the dulling spell of cabin fever, but lack motivation for taking a brisk walk? Why not sign up to exercise dogs at a local shelter? Not only will you make a few furry friends, you’ll also get exercised as well.

Since winter can be a challenging time of year to connect with your community, try planning a neighborhood clean up or nighttime group walk to coax everyone into the elements. Other ideas: Pick up your heart rate by gathering friends to toss a disc or play soccer; climb stairs at a sports stadium.

Embrace getting wet

Raining outside? Why not jump into an indoor pool? If swimming laps isn’t your style, try water-walking. Sometimes done with weights and buoys for extra resistance, water walking is ideal for those new to fitness. Plus, it provides cardio benefits, boosts circulation, and is easy on the joints. Group pool activities, like water polo and water aerobics, are also excellent low impact workouts. And if your goal is to engage kids in some rainy day exercise, a game of Marco Polo is a great motivator.

If you live in a temperate climate, contemplate braving the elements by plunging into open water for an exhilarating swim. “Polar bear” swim groups offer the thrill of a dip in chilly waters. Some clubs - like San Francisco’s historical Dolphin Club - provide hot showers and saunas for the post-swim thaw.

Slip ’n slide

The sound of skate blades gliding across a frozen pond is one of the true delights of winter. Skating is an excellent overall workout, and even in moderate climates outdoor rinks pop up during winter months. Don’t have skates? Try “broom hockey”. All you need are sneakers (plus knee/elbow pads and gloves for prudent players), a soccer ball and a clutch of old brooms.

If the needle really drops below freezing, find an indoor skating rink. Circling the ice for an hour burns as many calories as a four-mile run.

Play in the snow

If there’s enough light snow, gather neighbors for a game of “powderball” – touch football in the drifts. Or, take the kids on an animal tracking “snow-fari” and count how many different tracks you find. Snow hiking is blissful. Even well trodden routes take on magical dimensions when engulfed in whiteness.

Shoveling snow is an excellent weight-bearing exercise. So why not skip the snow blower and engage in a little friendly competition? See who can clear a sidewalk or driveway the fastest. Or, if your neighbor’s not around, do a good deed and clear their driveway for them as well to get an even longer workout.

Keep warm and safe

• Drink-up. Winter exercisers sometimes forget to hydrate. Remember: you’ll need to drink at least as much water as on fair weather days.
• Layer. Exercise heats the body up fast – so much that you may feel like it’s 30 degrees warmer than it really is. Start with a thin layer of silk, an effective insulator and wicking material, and steer clear of cotton, which stays wet and creates cold. Add fleece to insulate, and top with a breathable waterproof shell. Thermal socks are good for extreme cold. And don’t forget gloves and a hat.
• Slather on sunscreen. Believe it or not, you can get sunburned on chilly overcast days.
• Heed frostbite and hypothermia. Numbness and stinging feelings should never be ignored. Make sure to warm up extremities slowly. Early signs of hypothermia include intense shivering, slurred speech, and loss of coordination.
• Respect Mother Nature. Check the weather report before heading out and watch the sky for weather changes.
• Stay connected. If venturing far from home, make sure to tell someone where you’re going. And it’s always a good idea to bring along a friend too. Although cell phone coverage can be spotty when off the beaten track, take one anyway; you never know when it’ll come in handy.

A fitness professional with over 20 years experience, Louise Rafkin writes about fitness and health for a variety of publications, including The New York Times, Health magazine and Alternative Medicine. A fifth degree black belt in Indonesian martial arts, she runs her own fitness center in Oakland, California.

*Always consult a physician before starting any exercise routine.