By Nancy Alexander, PT, CSCS
Regardless of where you live in the US, you are entering winter and it is getting colder outside. But that doesn’t mean you’re limited to only indoor movement. Exercising outside in colder weather can be safe and even invigorating. It just might require some extra precautions.
Here are 7 tips to keep in mind:
1. Warm up
Consider performing a dynamic warm-up of repetitive movements such as marches in place or sidestepping to limber up muscles and joints. See my Dynamic Warm-up video in the December newsletter and on my YouTube channel. This 10-minute warm-up is great at preparing yourself for more intense activity. Plan on up to 10 minutes for your warm-up – the colder and stiffer you are, the longer you should warm up.
2. Layer up
Wear a synthetic base layer that helps wick moisture away from your skin. Then add a wool, polyester or fleece layer for warmth and insulation. The outermost layer should be a lightweight synthetic layer to block wind and rain. You can remove layers as you warm up.
3. Protect your extremities and head
Start by wearing a hat. You may not realize it but you lose a lot of heat from your head. Protect your ears, too, with ear muffs or a type of head band if your hat doesn’t cover them.
Wear mittens or gloves to protect your hands and warm socks to protect your feet. When it’s extremely cold you may want to consider adding thin glove liners made of wicking material under heavier gloves to help keep your hands warm. Charcoal hand packs that you can tuck into your gloves, or even your boots, help to keep your hands and feet warm.
Wear UV-blocking sunglasses or goggles to protect your eyes from snow and ice glare. They also help the wind from drying out your eyes prematurely.
4. Stay hydrated
Drink plenty of water before, during, and after your workout – just like you would do in warmer weather.
5. Be aware of windchill
Windchill is the “real feel” weather that forecasters talk about. The higher the wind, the colder it feels. Dress for windchill. And if possible, start your exercise facing the wind and end with it at your back.
6. Protect your skin from the sun and the cold
Just as you would in the summer, protect your skin by applying sunscreen to your face and any other exposed skin. Use at least an SPF 30 and don’t forget your lips. You can apply an SPF lip balm before, during and after your workout.
Moisturize your skin, too, with topical skin creams or even apply Vaseline to sensitive areas.
7. Watch for frostbite
The more temperatures drop below freezing, the more risk there is for frostbite. Frostbite can occur in skin exposed to the elements like your hands, face, head, and feet. First symptoms include numbness, redness, swelling and the area might be slightly painful to touch. Sources such as the Cleveland Clinic call this initial stage frostnip. See accompanying chart for further explanation.
Skin color may be paler than normal and hard if allowed to advance. When I taught skiing, we instructed our students on the buddy system of looking out for one another. We routinely checked each other’s faces and hands to look for skin that might be getting frostbite. If we saw any of the signs noted above, it was time to go in and warm up.
Part of being safe outside is knowing when it’s time to go inside. Seek shelter as soon as you can if you suspect frostnip or frostbite, or if you begin to shiver, your clothing gets wet, or your breathing becomes more labored than usual. Frequent breaks are a great strategy to stay healthy and have fun.
Please consider your own health status to help you decide if exercising in the cold weather is right for you. Consult with your physician prior to starting any new exercise program. For example, some heart and respiratory conditions can be made worse if you exercise in the cold.
Realize that the ground may be snow covered or icy. Those with balance issues should strongly consider staying indoors for safety reasons. Again, your physician should be able to provide you proper exercise guidelines for your unique needs.
Cold weather risks can include musculoskeletal injury, frostbite, hypothermia, and dehydration. Hypothermia occurs when your body temperature drops below 95F degrees. Some sources such as Harvard Health Publishing, suggest foregoing exercise outdoors if the temperature is below 32F degrees. This helps to decrease your risk of injury or sickness. Your own needs may be different.
There are benefits to exercising in the cold besides improvement in your health and physical fitness level. These can include: transforming white fat into calorie-burning brown fat, feeling more energized and invigorated, taking in sunlight and vitamin D, and boosting your immunity. Activities might include skiing (downhill or cross-country), skating, snowshoeing, sledding, or taking a run or a walk.
By being aware of the benefits and risks, you can honor your own fitness level and help keep yourself safe. And yes, you can even have fun. Take the proper steps now so you can enjoy yourself when outside regardless of the weather.
Sources:
Harvard Health Publishing: https://www.health.harvard.edu/staying-healthy/an-older-adults-guide-to-exercising-in-cold-weather#:~:text=Frates%20advises
Cleveland Clinic: https://my.clevelandclinic.org/health/diseases/15439-frostbite