Exercise and Cold Weather: Tips to Stay Safe Outdoors

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So you don’t like grinding out miles on the treadmill or hitting the overcrowded gym! Yeah, unfortunately cold weather can discourage even the most motivated exercisers. And if you are not motivated, it’s all too easy to pack away your workout gear along with your warm-weather clothing.

You do not have to let the cold weather spell end your exercise. With these few tips, you can stay fit and motivated!

Almost everyone can exercise safely during the cold weather. But if you have certain lung or heart conditions, please contact your doctor before you start any work out program.

One of the biggest mistakes you can make while exercising in the cold weather months is to dress TOO warmly. Exercise generates a considerable amount of heat – so dress in these appropriate layers:

First, put a thin layer of synthetic material, such as a polypropylene, which draws sweat away from your body. Avoid cotton, which stays wet next to your skin.

Next, add a layer of fleece or wool for insulation. Top this with a waterproof, breathable outer layer. Please avoid using a heavy down jacket or vest that may cause you to overheat. Use the layer method and you will be ready!

Cold weather workouts can also leave your hands and feet vulnerable to frostbite because your blood flow is concentrated at your body’s core. Try wearing a thin pair of gloves under a heavy pair. Also consider buying a pair of exercise shoes a half size larger to allow for thick thermal socks. And then don’t forget your hat! Your ears are vulnerable too.

All these tips are good, but if the temperature dips below 0 degrees F or the wind chill is extreme…consider taking a break or take your workout indoors for a few days. Frost bite and hypothermia are your two worse enemies in cold weather, so know the signs and symptoms please.

And as always, stay hydrated. Drink plenty of water before and after exercise.

Dehydration can occur in cold weather as much as the heat.

These few tips can help you enjoy exercising and safely in cold weather.

No More Excuses


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