Depending on where you live, you might be experiencing dropping temperatures or even snow. That might be putting quite the damper on your winter exercise plans. After all, it’s not easy to work up the courage to put on those running clothes and step out into sub-zero weather for your daily run. The good news, however, is that there are ways to beat the winter chill and stay fit. Considering what we all know can happen over Thanksgiving and Christmas, the more we exercise, the more we can counteract the indulgences we allow ourselves.
There are risks for working out whenever you do, whether it is hot or cold, so consult your doctor before starting any kind of exercise program. Cold weather can often exasperate breathing issues like asthma and heart conditions. Once you have done that, there are just a few things to keep in mind that set winter workouts apart from their summer counterparts. First and foremost, know when to stay inside. Always, I repeat always, make sure to factor in the wind chill before you go out and start your workout. Remember, the wind, or the wind you can create by doing a fast moving exercise like running or skiing, can make the temps anywhere from 5 to 30 degrees colder. A good rule of thumb: If it’s below zero, stay inside.
I found a few other good tips from the Mayo Clinic to keep in mind as you jump into a Winter Wonderland of workout. Keep a few of these in mind as you suit up to brave the cold. Remember, the more you do through the colder months, the less you’ll have to scramble when swimsuit season hits. Check these out:
- “Protect Your Extremities – When it’s cold, blood is shunted to your body’s core, leaving your hands and feet vulnerable to frostbite. Try wearing a thin pair of gloves under a pair of heavier gloves or mittens lined with wool or fleece. You might want to buy exercise shoes a half-size larger than usual to allow for thick thermal socks or an extra pair of regular socks. And don’t forget a hat or headband — 30 to 40 percent of your body heat is lost through your head.”
- “Choose Appropriate Gear – If it’s dark, wear reflective clothing. To stay steady on your feet, choose footwear with enough traction to prevent falls. Wear a helmet for skiing, snowboarding and snowmobiling.”
- “Remember Sunscreen - It’s as easy to get sunburned in winter as in summer — even more so if you’re exercising in the snow or at high altitudes. Wear a sunscreen that blocks both UVA and UVB rays and has an SPF of at least 15 or higher. Use a lip balm that contains sunscreen, and protect your eyes from snow and ice glare with dark glasses or goggles.”
- “Head Into The Wind - You’ll be less likely to get chilled on the way back if you end your workout — when you may be sweaty — with the wind at your back.”
- “Drink Plenty of Fluids – Drink water or sports drinks before, during and after your workout — even if you’re not thirsty. You can become just as dehydrated in the cold as in the heat from sweating, breathing and increased urine production.”
Do those things and you should be just fine and dandy this winter. Remember to keep an eye on any and all signs of frostbite or hypothermia, the two can come on faster than you’d believe and hit you harder than you’d imagine. Be safe, be fit, and don’t let the cold months drag you down.
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