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in layers,
your hands
and feet,
and paying
attention to
the forecast
can help
you stay
safe and
warm while
in cold
Stay safe during
Almost everyone can exercise safely
during cold weather
But if you have certain
conditions, such as asthma, heart problems
or Raynaud’s disease, check with your doctor
before you work out in cold weather
doctor can review any special precautions
you need based on your condition or
medications you might take
Te following
tips can also help you stay safe
and warm
while working out in the cold
Dress in layers
One of the biggest mistakes you can
make while exercising in cold weather is
to dress too warmly
Exercise generates a
considerable amount of heat — enough
to make you feel like it’s much warmer
than it really is
Yet, once your sweat
starts to dry, you can get chilled
Dress in layers that you can remove
as soon as you start to sweat and then
put back on as needed
First, put on a
thin layer of synthetic material, such as
polypropylene, which draws sweat away
from your body
Avoid cotton, which
stays wet next to your skin
Next, add a
layer of feece or wool for insulation
this with a waterproof, breathable outer
A heavy down jacket or vest may
cause you to overheat if you’re exercising
If you’re lean, you may need more
insulation than someone who is heavier
If it’s very cold, consider wearing a face
mask or scarf to warm the air before it
enters your lungs
You may need to experiment before
you fnd a combination of clothing
that works well for you based on your
exercise intensity
Keep in mind, too,
that stop
go activities, such as
mixing walking with running, can make
you more vulnerable to the cold if you
repeatedly work up a sweat and then get
Protect your hands,
feet and ears
When it’s cold, blood fow is
concentrated on your body’s core,
leaving your hands and feet vulnerable
to frostbite
Try wearing a thin pair of
gloves under a pair of heavier gloves or
mittens lined with wool or feece
the mittens or gloves before your hands
become cold and then remove them if
your hands begin to sweat
Considering buying exercise shoes a
size or one size larger than usual to
allow for thick thermal socks or an extra
pair of regular socks
And don’t forget
a hat or headband to protect your ears,
which also are vulnerable to frostbite
Pay attention to
weather conditions
and wind chill
Exercising when it’s cold and raining can
make you more vulnerable to the cold
you get soaked, you may not be able to
keep your core body temperature high
So you don’t like grinding out miles on the
treadmill or power walking the malls, but
you dread exercising during cold weather
Unfortunately, cold weather can discourage
even the most motivated exercisers
And if
you’re not so motivated, it’s all too easy to
pack away your workout gear along with your
weather clothing
You don’t have to let cold weather spell the
end of your exercise
With these tips for
exercising during cold weather, you can stay
ft, motivated and warm when the weather
turns chilly