Okay, so it's almost winter. Almost time for pies and cookies and cold winter winds. And, lots of excuses for not working out. But it's during those food-heavy, sedentary months that you really need to work out. So come on. Make a plan today and promise to beat that old "10 lb. holiday gain." It's as easy as taking a walk.

Outdoor Tips
Your can usually walk outdoors in the winter, even when there's snow on the ground. Just remember these tips.

• Layer your clothing. The first layer (closest to your body) should be thin and made of synthetic fibers. The second layer should be lightweight and dry quickly. The last layer should protect you from the elements. When done correctly, layering offers enough insulation to keep you warm and enough moisture barrier to keep you dry.

• Cover your head, hands and feet. You can lose a lot of body heat if your head is exposed. A face mask will protect you from wind and cold. Don't forget gloves or mittens and wool socks to protect your hands and feet, which are the farthest from your heart and least insulated.

• Apply sunscreen. You can get sunburned in the winter. Snow reflects the sun's harmful ultraviolet rays, increasing your exposure.

• Check the temperature and wind chill. Wind disturbs the warm air that surrounds your body. In fact, any activity that increases motion can create air disturbance and increase wind chill. If the temperature or wind chill is below zero, exercise inside.

• Drink plenty of fluids. It's easy to become dehydrated in cold weather. Often you don't drink enough water and don't realize you're sweating. Drinking room temperature water or sports drinks while you exercise will lower your risk of dehydration.

• Avoid alcoholic beverages before and after you exercise. Alcohol gives an initial feeling of warmth because blood vessels in the skin expand, but the heat is actually being drawn from your body's vital organs. Not good.

Indoor Tips
Too cold to hit the trail? Consider these all-season options.

• Start a mall walking group. Many malls open their doors early and have tracks marked off for mall walkers. Invite friends and family members to join you.

• Join a gym. You can exercise at a health club, YMCA or recreation center year round. Plus, many YMCAs and community recreation centers also have pools that are perfect for water walking and aqua aerobics. Exercising in water offers a lower impact option for people with sore muscles and joints.

• Buy a treadmill. Putting a treadmill in front of the TV means you won’t miss a minute of the action – on-screen or off.

• Walk at work. With most of our holiday consumption coming from those hard-toresist goodies at the office and too many year-end commitments, it’s only right to recruit co-workers to walk at lunch, take walking breaks, or set-up walking meetings.

For more walking tips and to find a network of helpful support, check out the American Heart Association’s new Start! Program. Visit http://heart.org/start.