If you like to run, bike or swim, you probably enjoy exercising outdoors most of the year. When it comes to winter, however, maybe you lapse into couch potato mode. Try a new way of thinking: Just because it’s cold doesn’t mean you can’t exercise outside. If you dress appropriately and take safety precautions, exercising in the cold air may even be enjoyable.
Preparation
For a fun, safe workout, prepare yourself in the following ways before venturing outside:
- Layer clothing to manage body temperature. Experts suggest you wear three compact layers. Next-to-skin layers should pull moisture away (also known as wicking), since sweat-soaked clothes can lose their warmth and put you at risk for hypothermia. A middle layer should insulate. A removable outer layer should protect you from the elements, while easily adjusting to vent excess heat.
- Bring a hat and other accessories. Don’t forget gear such as stocking caps, gloves or mittens, and check for frostbite regularly. If any part of your body feels numb, discontinue exercise immediately and return to a warm environment.
- Check out the wind chill. While the thermometer may say one thing, wind chill temperature can make a huge impact on the way it feels outside. Wind chill takes into account how cold it actually feels outside, based on the rate of the wind and the temperature. As the wind picks up, it drains heat from your body. Make sure you take all conditions into account and dress appropriately.
Go time
We promise, your lungs won’t freeze. Just follow these tips to stay safe while outside:
- Warm up and cool down adequately. In winter, take more time for each. But be careful–when you get inside, you might want to take off your exercise clothing immediately. However, it’s smarter to wait a bit, allowing your body to adjust to the temperature. Taking off your clothes immediately could lead to hypothermia, when your body loses too much heat too quickly.
- Don’t forget to stretch. People are more likely to pull muscles in the cold because they forget to stretch. Do a few minutes of light exercises to warm up the muscles and then stretch before beginning vigorous exercise. Stretch again after exercise.
- Watch for ice and other obstructions. During colder seasons, you may have to watch for ice and snow. Exercise during the daylight hours to help ensure more solid footing.
- Stay hydrated. When working out in the cold, you may not realize how much fluid your body is losing due to sweat. Thirst will not always tell you that you need more fluid. To stay hydrated, drink two to three cups of water before your workout, one cup every 20 minutes during the workout and enough to satisfy your thirst afterward.
Exercising outdoors in colder weather is very do-able. Just make sure you follow the tips above, and you’ll be all set for a safe, healthy and fulfilling workout session. If you’re beginning a new exercise routine, make sure to check with a Riverview Health orthopedic specialist before starting, to make sure it’s safe for you.
Ready to meet with one of our orthopedic and sports medicine doctors? Call us at 317.565.0505 to request an appointment.
Sources: AfpaFitness.com, NWS.NOAA.gov
