John Weatherwax, Ph.D., a mathematician at MIT's Lincoln Laboratory works out at a gym near his home most weekday mornings. "I can do weight training, the treadmill, the rowing machine, the elliptical trainer, or other activities," he says, "whatever I'm in the mood for that morning."

The last thing John Weatherwax wants to do on a cold, dark winter morning is drag himself out of bed and head to the gym. "I'll just go for five minutes," he finally tells himself, "If I'm still miserable after five minutes, I can go home." With that, he heads off to the gym for his morning workout before heading to work at MIT's Lincoln Laboratory.

"During the summer, I like to be outside as often as I can, doing something active like hiking or kayaking," explains Weatherwax. "But during the winter, I need to change my routine to fit the weather."

Weatherwax is not the only one who needs to develop an alternate exercise routine for the long, cold, New England winters. Health educators at MIT Medical's Center for Health Promotion and Wellness talk to many people who stop exercising regularly in late fall because weather conditions make walking or jogging seem impossible, and they don't know what else to do. "I just hate to see people lose the good feelings that come with exercise and activity," exclaims health educator Marlisa Febbriello, M.P.H. "They have less energy and often regain weight they worked hard to lose during the warmer months."

Being inactive for the winter also makes it hard to get moving again in the spring. "If you're waiting for perfect weather conditions to exercise, you may not get out until June," says MIT Medical nutritionist Anna Jasonides, R.D.

But, say Febbriello, Jasonides, and other MIT Medical experts, a successful winter exercise program is not impossible. Here are some tips they shared with health@mit:

Change your mindset

In November, when days get shorter and temperatures drop, it's easy to feel like you can't go outside again until May, says Jasonides. "But that's just not true. While you might not be able to walk outside every day, there will probably be at least one day a week you can get out."

MIT Medical social worker Dawn Metcalf, L.I.C.S.W., echoes this sentiment. "We think of things like hiking as summer activities, but going for a weekend hike in December can be so enjoyable. The bugs are gone, and with fewer leaves on the trees, the views are actually better."

Have a plan

Febbriello and assistant health educator Deirdre Neylon emphasize getting prepared for winter. Continuing an exercise routine during the colder months takes planning and preparation but, they emphasize, it doesn't have to be boring or expensive. "Now is the time to think about classes, home exercise equipment, gym memberships, and potential outdoor activities," says Neylon.

Weatherwax says joining a gym was an obvious answer for him. He exercises at a health club close to his home so it's convenient to hit the gym before work or on the weekend. And the MIT Health Plan Fitness Reward helped defray the membership cost [see sidebar].

Try something new

Metcalf calls it "beginner's brain"—trying out a new activity in the winter as a way to get excited about the season. Try a new activity in January, she says, something that looks like fun—maybe tai chi, bowling, or ballroom dancing. Winter is also a good time to learn more difficult skills like rock climbing or rollerblading, Metcalf adds. "You can practice inside, where it's a little safer, and then when the whether warms up, you're ready to go."

Winter also affords opportunities for activities you can't do in July, like ice skating and skiing. "My wife and I are looking forward to doing some snowshoeing this winter," Weatherwax says.

Embrace variety

Because outdoor activities may not be possible every day, winter is the time to add variety to your routine, Neylon notes. "This can be a great time to try an exercise videotape or do weight training twice a week." Other options may include taking an exercise class, using home exercise equipment, walking at a local mall, or joining a gym. People don't have to stick with the same two or three activities all winter, Neylon says. She recommends trying different indoor activities for a few weeks at a time while supplementing them with outdoor activities like skating, snowshoeing, cross-country skiing, or walking-any activity that meets the goal of "doing something" three to four times a week.

Choose activities wisely

Whatever your plan for the winter, experts agree you need to choose activities that are convenient, reliable, and appropriate to your individual situation. "Don't join a gym that's out of your way or plan to exercise early in the morning if you're not a morning person," cautioned Febbriello. "You won't follow through on an unrealistic plan." As with any exercise program, be sure to check with your doctor before you begin, especially if you've been inactive for a long time.

Weatherwax describes himself as active but not a competitive athlete, so working out at the gym—going at his own pace—suits him. "My goal is to stay healthy, and this routine helps me do that."

Fitness Resources at MIT

· Center for Health Promotion and Wellness at MIT Medical offers a variety of classes and programs with discounts for MIT Health Plan members, retirees, and students. For more information see their website or call 617-253-1316.

· Department of Athletics, Physical Education and Recreation (DAPER) at MIT offers a number of services and state-of-the art exercise facilities, including the new Zesiger Sports and Fitness Center. For more information on DAPER membership, see the Department of Athletics website or call 617-452-3690.

· Fitness reward for MIT Medical Health Plan members. Subscribers are eligible for up to a $150 fitness reward toward the cost of health club membership or exercise classes. For more information see Health Plans on the MIT Medical website, or call 617-253-1322.