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Dressing
in layers,
protecting
your hands
and feet,
and paying
attention to
the forecast
can help
you stay
safe and
warm while
exercising
outdoors
in cold
weather.
Stay safe during
cold-weather
exercise
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
.
Your
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
.
Te
solution?
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
.
Top
this with a waterproof, breathable outer
layer
.
A heavy down jacket or vest may
cause you to overheat if you’re exercising
hard
.
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
-
and
-
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
chilly
.
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
.
Don
the mittens or gloves before your hands
become cold and then remove them if
your hands begin to sweat
.
Considering buying exercise shoes a
half
-
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
.
If
you get soaked, you may not be able to
keep your core body temperature high
7
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
warm
-
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
.