Tips for cold weather exercise

As fall settles upon us and winter looms in the distance, it’s easy to want to stay snuggled up inside and avoid working out. You can still exercise outdoors—just follow a few tips and guidelines!
Tips for cold-weather exercise:

1. Drink plenty of fluids. You might not feel thirsty, but it’s important to stay hydrated before, during and after workouts, no matter what the temperature. You won’t sweat as much in cold weather, but that doesn’t mean your body doesn’t need fluids.

2. Dress in layers. Wear several thin layers rather than one heavy piece of clothing. Start with a layer of synthetic material, such as polypropylene, to “wick” moisture away from the body. Next, add an insulating layer for warmth, such as fleece. Your outer layer should guard against wind and water. Cover your extremities with a hat, ear warmer and gloves.

3. Mind the wind chill. When checking the weather, pay attention to the wind chill. Especially if you’re moving fast during exercise, your body will be susceptible to the wind. (If it gets too cold, i.e. below zero, opt for indoor exercise.) It’s especially important to warm up with light exercise and stretching in colder weather. If you find it hard to breathe in cold air, especially if you have exercise-induced asthma, stay indoors.

4. Wear sunscreen. Even if you’re cold, the sun’s rays can still affect your exposed skin! Keep in mind that snow reflects the sun quite a bit. Wear sunscreen and protective lip balm if you’ll be out in the sun!

5. Reflect! If you exercise outside in poor light, wear bright colors and clothing with reflective strips to stay safe.

6. Protect your pets. Man’s best friend can enjoy winter, too! Dress your dog in sweaters and boots to protect him on walks. (More tips to keep your pet safe in the winter: http://www.extension.umn.edu/info-u/pets/BB496.html)

Check out these websites for further information on outdoor (and indoor) exercise:
- http://www.mayoclinic.com/health/fitness/HQ01681
- http://ehe.osu.edu/paes/fsfp/training.tips.cold.weather.htm