10 Tips for Exercising in the Cold
In Northeast Ohio, the winter months can bring frigid temperatures, ice, and snowy weather. However, the colder weather doesn’t mean that those outdoor activities are canceled. Whether you’re an athlete, a runner, an outdoors lover, or just need a break from the inside, you can still exercise outdoors safely by following these 10 tips!
Tips for exercising in the cold:
Check the weather forecast before exercising outside. The temperature, wind, and moisture in the air along with the length of time you are outside are key factors when planning a safe cold-weather workout. Keep in mind that wind chill can penetrate your clothes and remove the insulating layer of warm air. If the temperature dips below 0°F or wind chill is extreme, workout indoors. If it is raining, snowy, or icy, use waterproof gear and wear shoes with good traction.
Know the signs of frostbite and hypothermia. Hikers, snowboarders, and long-distance runners are particularly susceptible to these conditions as they are often outside for hours and have prolonged exposure to the cold. Frostbite can occur to exposed skin like the cheeks, nose, ears, hands, and feet. Early warning signs of frostbite include numbness, loss of feeling, or a stinging sensation. If you suspect frostbite, get out of the cold immediately and slowly warm the affected area with warm, not hot, water.
Hypothermia results from abnormally low body temperature. When exposed to cold temperatures, your body loses heat faster than it can be produced and signs include intense shivering, slurred speech, fatigue, and loss of coordination.
Dress in layers. Dressing in layers allows you to remove layers as you sweat and put them back on as needed. Start with a thin layer of synthetic material like polyester that draws sweat away from the body. Avoid wearing cotton as it stays wet from the sweat next to your skin. Then put on a layer of fleece or wool for insulation. On top, wear a layer that is breathable and waterproof.
If you sweat through a layer of clothes, go inside and remove it immediately. Exercising generates a significant amount of heat, enough to make you feel it’s much warmer than it is. If you do sweat through a layer of your clothes, remove it immediately because wearing damp clothing in windy or cold weather can make you more susceptible to hypothermia.
Protect your hands, feet, head, and ears. When it’s cold, blood flow is concentrated in your body’s core, leaving the extremities like your hands, head, and feet, more vulnerable to the cold and frostbite. Wear a thin pair of glove liners made of a wicking material under a pair of heavier gloves or mittens that are lined with wool or fleece. Wear thermal socks or an extra pair of regular socks and wear a scarf around your neck. Wearing a wool hat is important as more than 50% of your body heat exits from your head.
Wear safety gear, especially during winter sports. If skiing, snowboarding, or snowmobiling, wear a helmet. If exercising outdoors during dusk or in the dark, wear reflective clothing. Use heat packs to warm up your hands and feet, especially if you have Raynaud’s disease. Wear goggles and sunglasses to protect your eyes from the glare of the sun off the snow.
If hiking or cross-country skiing, start with shorter routes to build tolerance. It’s important to build up tolerance, endurance, and stamina through shorter routes when engaging in outdoor activities like hiking or cross-country skiing in the winter. Wear the right footwear, such as waterproof hiking boots.
Stay hydrated. Be sure to hydrate before, during, and after working out outside. Due to the sweating, breathing, and drying power of the wind, you can become dehydrated exercising outdoors without realizing it.
Always warm-up before your workout. Warming up before exercising outdoors is essential. The purpose of warming up is to increase your internal body temperature in preparation for your workout by improving blood flow to your limbs and increasing muscle activation. An effective, dynamic warm-up should move your major joints through their optimal range-of-motion and work your muscles in specific movement patterns to warm them up,
If you experience pain in your chest or difficulty breathing when working out outdoors, go inside to warm air and rest. Cold weather can increase the likelihood of a cardiac-related or asthma-induced event due to breathing in cold air, which can restrict blood vessels. If you do experience any pain in your chest or issues breathing during an outdoor workout, go inside and rest and seek medical care.
Don’t let the cold weather stop you from your daily walk or outdoor activities. Keep these 10 tips in mind for a safe and active winter season!
