Winter Exercise is Cool

Don't let the winter chill keep you inside and inactive. Enjoy the great outdoors with these cold-weather tips from The Physician and Sportsmedicine Journal: Bundle up before venturing out.

Dress in 3 layers so you can peel off clothing as you become warmer.

1. Start with thermal underwear made of a fabric like polypropylene that wicks sweat from your skin. Tip: Cotton is not recommended because it absorbs and holds moisture.
   
2. Add a wool, down, or synthetic top. For your legs, wear thermal, Lycra® or sweat pants.
   
3. Finish with a breathable, waterproof/windproof jacket with a full-length zipper. Tip: Nylon does not breathe well.
   

• Avoid overdressing to prevent overheating. Sweating causes wet
  clothing against your skin, which can produce a chill on cold days.
  
• Cover exposed areas. Protect your ears, hands and face. Always
  wear a hat to reduce heat loss.
  
• Be visible. Wear light-colored or reflective clothing after dark.

Pick up your pace to stay warmer and burn more calories. Cold weather is prime exercise time since your body will burn extra calories to stay warm. Some precautions . . .

• Get a grip. Choose footwear that has enough traction to prevent slipping. Shoes should dry out quickly. Tip: Tight-fitting shoes may restrict blood flow and increase the risk of frostbite.
  
• Warm up well (perhaps indoors) to guard against strains, which are more likely to occur when muscles are cold.
  
• Use common sense.
  
• Take along a friend when exercising outdoors since the chance of injury is higher in winter when it's dark and streets are wet or icy.
  
• Delay exercise if you're fighting severe cold or flu symptoms. Or, if it's too cold or icy, head inside for mall walking or another activity.
  
• Always check with your provider before increasing exercise if you've been sedentary or have health problems.

 

To Avoid Injury When Walking is Slippery and Treacherous: • Slow down. You’re more likely to slip and fall when you rush. • Wear footwear with traction. Choose shoes with rubber or neoprene compound traction instead of plastic or leather soles. • Avoid snow and ice-covered areas. Study your path before stepping onto it; a grassy edge may have more traction. • Remove snow and water from footwear to prevent creating slippery floors indoors. • Walk flat-footed. Take shorter steps, or shuffle. Tip: If you do slip, avoid using your arms to break the fall. Try to curl your body and protect your head to avoid slamming.

 

Sources:

Personal Best Publications, http://www.personalbest.com/Health-Wellness/Winter-Exercise-is-Cool-Article.aspx
Personal Best Publications, http://www.personalbest.com/yourhealth/winter_walking.html