Don’t let cold temperatures stop you from exercising outside. There are many ways to remain fit, motivated and warm!
Consider your current health. If you are taking medications or have certain conditions, like asthma and heart problems, talk with your physician before exercising in cold weather.
Check the weather forecast. An extreme wind chill forecast (wind combined with cold) makes outdoor exercise unsafe no matter how warm you dress. The risk of frostbite is low if the air temperature is above -15 C. However, the risk increases as the wind chill drops. At wind chill levels below -27 C, frostbite can occur in less than 30 minutes. You may have to consider exercising indoors.
You should also opt for indoor exercise if you don’t have waterproof or appropriate gear for rain or snow. You’ll be more vulnerable to the cold if you get soaked, making you less able to maintain adequate core body temperature.
Drink water before, during and after your workout. Dehydration happens when exercising in the cold, just as in warmer weather: water loss results from sweating, breathing, the drying power of the winter wind and the increased urine production common during cold temperatures.
Dress in layers but avoid overdressing. Being physically active will likely generate lots of heat. If you sweat too much under bundles of clothing, the evaporating sweat makes you lose body heat quickly, and you’ll feel chilled.
Layering allows you to remove single clothing items when you start sweating, with the option of replacing that layer again when you begin to cool down. Ideally, make the first layer a synthetic material, such as polypropylene, which draws sweat away from the body (cotton stays wet next to the skin).
Make the second layer wool or fleece for insulation. The final layer should be waterproof (hopefully, breathable). This layering combination will vary depending on how intensely you exercise. Experiment with what works best for you.
Protect your head, hands, feet and ears. When cold, your blood flow concentrates in your body’s core. This leaves your head, hands, and feet susceptible to frostbite. Wear thin gloves under heavier ones lined with wool or fleece. Remove the outer pair when your hands start to sweat.
Wear exercise shoes a half-size larger to accommodate an extra pair of socks or a pair of thick thermal socks. A warm hat and earmuffs will protect your head and ears. A scarf or ski mask are other choices, particularly if it’s very cold. And don’t overlook wearing your mask (now that we all own one): it can warm and humidify the cold air you inhale (especially for those with exercise-induced asthma) and make you feel warmer until you do warm up.
Recognize frostbite and hypothermia symptoms. Frostbite (injury caused by freezing) most commonly affects exposed skin like cheeks, nose and ears, but it can also occur in the hands and feet even when they’re covered. Early signs of frostbite are numbness or a stinging sensation. Get out of the cold as soon as possible, and slowly warm the affected area. Avoid rubbing the skin, as this can damage it. Medical attention is needed if the numbness or loss of feeling continues.
Hypothermia (abnormally low body temperature) occurs when cold temperatures make your body lose heat faster than it can produce it. The risk increases when exercising in cold, rainy weather. It is also a greater risk for older adults. Signs of hypothermia include intense shivering, slurred speech, fatigue, loss of coordination, shallow breathing and a weak pulse. Get emergency help immediately if these symptoms appear.
Gear up for safety, too. Wear reflective clothing at night. Check the traction on your footwear when it’s icy or snowing. Chemical heat packs are an option for hands or feet. And of course, helmets are a good idea not just for skiing and snowboarding, but for sledding, too.
Other considerations: During the day, wear sunscreen, lip balm, and don’t forget sunglasses for protection from snow and ice glare. Also, let someone know your route and when you expect to return, should something go wrong.
There are many ways to have a safe yet enjoyable workout during the colder months of the year. And if the weather is extreme, it won’t hurt to shorten or skip your workout occasionally. However, skipping it doesn’t have to be an option. There are many indoor activities to keep you moving, like mall walking, indoor golf, tennis or rock climbing, visiting the gym, dancing, skipping rope and other activities at home.
Let the cold stimulate your creativity!
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Eve Lees has been active in the health & fitness industry since 1979. Currently, she is a Freelance Health Writer for several publication and speaks to business and private groups on various health topics.