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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
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
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
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
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
Wear a sunscreen that blocks
both UVA and UVB rays and has an SPF
of at least 30
Use a lip balm that contains
And protect your eyes from
snow and ice glare with dark glasses or
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
Drink plenty of
You need to stay well hydrated when
exercising in cold weather just as you do
when exercising in warm weather
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
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
you suspect frostbite, get out of the cold
immediately and slowly warm the afected
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
Seek emergency help right away for
possible hypothermia
Putting it all together
for cold-weather
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
injuries, such as frostbite
shortening your outdoor workout
or skipping it altogether during
weather extremes, and know when
to head home and warm up
be sure to let someone know your
exercise route and your expected
return time, in case something does
go wrong