It’s easy to get out for a run or get other form of outdoor exercises when the sun is shining and it’s nice and warm. But what about the cold, dark and grey days of winter, when you can feel those brisk, chilled winds deep in your bones?
Frigid temperatures can discourage even the most motivated exercisers. Without motivation, it's easy to pack away your workout gear for the winter. But you don't have to let cold weather spell the end of your fitness routine
Here are some tips from which can youfrom cold and help you get exercise outside.
1. Get the Right Gear and Coverage
When and how you exercise outside in cold temperature really depends on “your experience in the cold weather and your access to the right clothing.Air-movement removes heat faster, so use an outer layer of wind-proof clothing.
2. Warm Up First
Cold weather makes your joints and muscles tight by causing them to lose body heat. Get your body moving with warm-up exercises. Walking is a go-to general warm-up for most workouts (marching in place, jumping jacks, or walking up and down a flight of stairs works, too). Doing bodyweight exercises like squats, lunges, or pushups are also helpful, followed by gentle stretching to warm up your muscles.
3. Cover your head, fingers, and toes
Blood flow stays concentrated in your core, perpetually pumping from (and returning to) your heart. This makes your limbs more susceptible to the cold.In addition to wearing gloves, consider roomier shoes to accommodate thermal or wool socks.
4. Know the warning signs
The first signs of frostbite are cold, red skin, followed by tingling, numbness, or a burning sensation. If you suspect frostbite, head back inside and warm the affected area gradually by running it under lukewarm water or wrapping it in a warm blanket.
5. Acclimate
In order for our bodies to get used to exercising outdoors during winter, research shows that short, intense exposure to cold for less than one hour a few times a week should do the trick.
6. Hydrate Well
We tend to feel less thirsty when the temp drops, but drink up.
Risk of dehydration increases as the body works harder to maintain its proper temperature. “Hydration is especially important at altitude where there’s less oxygen.
7.Wear synthetic fabrics, fleece, and wool
The first layer should be synthetic — something that will wick moisture away from your skin.The second layer should be fleece or wool to help insulate, and the third should be a breathable, waterproof layer to help repel wind.
These tips can help you safely and enjoyably exercise when temperatures drop. Closely monitor how your body feels during cold-weather exercise to help prevent 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.
About The Author
Rajul Tiwari is the Editor-in-Chief at bodyandstrenth.com and has 18 years of experience in media, content, publishing and education. She has worked with media houses like Daini..
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