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enough, and layering won’t help if your
clothes are wet
.
If it’s extremely cold, you
may need to take your exercise indoors or
skip it for a day or two
.
Wind chill extremes can make exercising
outdoors unsafe even if you dress
warmly
.
Te wind can penetrate your
clothes and remove the insulating layer
of warm air that surrounds your body,
and any exposed skin is vulnerable to
frostbite
.
If the temperature dips well below 0 F
(-
17.8 C
)
or the wind chill is extreme,
consider taking a break or choosing an
indoor activity instead, or take extra
precautions if you choose to exercise
outdoors anyway
.
Choose appropriate
gear
If it’s dark when you exercise outside,
wear refective clothing
.
To stay steady on
your feet, choose footwear with enough
traction to prevent falls, especially if
it’s icy or snowy
.
Wear a helmet while
skiing, snowboarding and snowmobiling
.
Consider using chemical heat packs to
warm up your hands or feet
.
Remember
sunscreen
It’s as easy to get sunburned in winter
as in summer — even more so if you’re
exercising in the snow or at high
altitudes
.
Wear a sunscreen that blocks
both UVA and UVB rays and has an SPF
of at least 30
.
Use a lip balm that contains
sunscreen
.
And protect your eyes from
snow and ice glare with dark glasses or
goggles
.
Head into the wind
If possible, do the second half of your
workout with the wind at your back
.
Tis way, you’re less likely to get chilled,
especially if you’ve worked up a sweat
.
Tis may take some planning of your
exercise route before you head out the
door
.
Drink plenty of
fuids
You need to stay well hydrated when
exercising in cold weather just as you do
when exercising in warm weather
.
Drink
water or sports drinks before, during
and afer your workout, even if you’re
not really thirsty
.
You can become just
as dehydrated in the cold as in the heat
from sweating, breathing and increased
urine production, but it may be harder to
notice during cold weather
.
Know the signs
of frostbite and
hypothermia
Frostbite is most common on exposed
skin, such as your cheeks, nose and ears,
but it also can occur on hands and feet
.
Early warning signs include numbness,
loss of feeling or a stinging sensation
.
If
you suspect frostbite, get out of the cold
immediately and slowly warm the afected
area
-
but don’t rub it since that can
damage your skin
.
If numbness continues,
seek emergency care
.
Exercising in cold, rainy weather increases
the risk of hypothermia, as does being
an older adult
.
Hypothermia signs and
symptoms include intense shivering,
slurred speech, loss of coordination and
fatigue
.
Seek emergency help right away for
possible hypothermia
.
Putting it all together
for cold-weather
safety
Tese tips can help you safely
-
and enjoyably
-
exercise when
the weather turns chilly
.
But as
you exercise during cold weather,
continually monitor how your body
feels to help prevent cold
-
weather
injuries, such as frostbite
.
Consider
shortening your outdoor workout
or skipping it altogether during
weather extremes, and know when
to head home and warm up
.
Also,
be sure to let someone know your
exercise route and your expected
return time, in case something does
go wrong
.
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