The winter month’s mean icy cold weather and flesh biting winds, the type of weather that makes most of us hibernate indoors. While most of us prefer to exercise in a warm gym during the winter months, it’s still possible to work up a sweat when there’s snow on the ground. If exercising outdoors, winter fitness safety should be your priority. Exercising in cold weather is different from exercising in warm weather; use these tips to help you stay safe.
Know Your Forecast
It’s difficult to properly prepare for exercising outside when you don’t even know what the weather will be doing. Before you go outside, know the temperature and wind chill. This will help you figure out what kind of exercising you can do and how to dress. Frostbite is a very real concern. If wind chill falls below -18 degrees Fahrenheit, exposed skin can succumb to frostbite in under 30 minutes. If the temperature is under 0 degrees Fahrenheit, consider forgoing an outdoor workout altogether.
Learn About Hypothermia and Frostbite
It can be difficult to tell if you or your workout buddies are suffering from frostbite or hypothermia if you don’t even know the symptoms. According to Mayoclinic.org, early signs of frostbite include loss of feeling or a stinging sensation. Signs of hypothermia include fatigue, shivering, coordination loss, and slurring of speech.
Frostbite can be treated by going indoors and warming the area. Do not rub the area because this can cause damage. If you suspect hypothermia, seek emergency assistance.
Use Layers to Balance the Cold and Heat
Even when exercising in the bitter cold, your body can feel excessively hot. The problem is, if you take off clothes or don’t wear enough, your sweat can cool you down and put you at risk for hypothermia. To avoid this, dress in layers that can be removed and put back on at your convenience. A good combination is synthetic clothing (like workout clothes), fleece or wool, and an outer layer that is both waterproof and breathable.
Cover Extremities
Your feet, hands, ears and head are at most risk for frostbite since they are usually more exposed. Be sure to wear gloves (layering gloves is a good idea), ear muffs, a hat, and wool socks. You may need bigger workout shoes to accommodate your socks. You might also wear a scarf or ski mask to protect your cheeks, nose, and lips if it is exceptionally cold.
Dress Safely
Wear shoes that will give you enough traction through snow and ice, and even wear a layer of sunscreen. It’s still possible to get a sunburn even in the winter. Wear reflective gear when exercising early in the morning or at night.
Stay Hydrated
Make sure to drink as much water while exercising in cold weather as you would for warm weather. Even if you don’t think you’re thirsty, drink a lot or take hydration tablets. Dehydration can be more difficult to notice in cold weather.
Following these tips should help you to have a safe and healthy winter season.
