When it’s cold outside, it can be easy to find excuses for not exercising. But once you get dressed for the weather and get your blood pumping you’ll feel right at home in winter air. Still, cold conditions present different challenges that need to be respected before you get started. Here are five ways we take care of ourselves during cold-weather fitness, based on recommendations from staff at Mayo Clinic.
1. Dress in layers
Don’t dress too warmly. You’re going to be sweating in no time, and that sweat can present chills when it dries. So dress in removable layers so you have options to take off or put on warm clothes as you need them. The Mayo Clinic staff recommends a thin layer of synthetic material to first draw sweat from your body (avoid cotton, which remains wet next to your skin). Then add a layer of fleece or wool insulation. Top it off with a waterproof, breathable outer layer. Face masks and scarfs work great, too, to keep cold air from entering your lungs.
2. Protect Your Extremities
Blood flow is concentrated in your body’s core when it’s col, leaving your hands and feet vulnerable to frostbite. Try a thin pair of gloves under a pair of heavier gloves to keep your fingers warm. And consider buying a pair of shoes a half or full size too large to allow for thick thermal socks. And make sure to wear a hat or headband to protect your ears.
3. Watch the Weather
Pay attention to wind chill, snow, ice and other winter conditions and make sure it’s safe to exercise outdoors in the first place. If the temp dips below 0 F, it’s probably better to choose an indoor activity.
6. Face the Wind
If you’re running or walking, knock out the hardest part — fighting the wind — during the first half of your workout. This will not only put the wind behind you on your way home, but you’re less likely to get chilled.
This winter, get the most out of your workout, while staying safe by following these tips. And make sure to know the signs of frostbite and hypothermia before leaving the house. Stay safe, and stay active!
