Tips for Outdoor Exercising Safely in Cold Weather Conditions
Starting an exercise routine is tough enough, but adding cold weather into the mix can make the challenge more daunting. Sure, you can go to the gym, but that can be expensive and time consuming if the gym isn’t nearby.
While there are workout videos and equipment to use at home to help anyone reach their goals, many people prefer to get at least a portion of their exercise outside. It can break up the monotony, as well as provide a much needed dose of fresh air. Unfortunately, unless you live in the tropics, exercising in the winter elements can be hazardous.
Fortunately though, you can protect yourself in the winter, and still workout, such as cross country skiing, ice skating, or walking. Read on to learn why it’s risky, as well as how you can reduce that risk.
Risk of Falls Increase in Colder Months
Precipitation and freezing temperatures can make for a slippery workout, whether you are skating on ice, or trying to run or walk in the neighborhood. But, if you want a reprieve from the treadmill, you may want to pay attention to weather conditions in your area.
A slip on the ice might be more than just a little embarrassing. It could also lead to a serious injury, laying you up for weeks and land you in physical therapy for months. This is especially true for the elderly who have a higher risk of breaking a hip.
Frost Bite in Freezing Temperatures
If your skin is exposed to 20° F or below temperatures, the risk of frost bite increases significantly. And in extreme temperatures, the exposure doesn’t have to be long at all. A stinging sensation is one of the earliest signs, followed by numbness, skin discoloration, and blistering in severe cases.
At the first sign of symptoms, protect the skin by getting indoors to warm up if possible. However, never rub the area if there is frost bite, as that could lead to skin damage. It would also be wise to seek medical treatment, especially if the symptoms continue.
Hypothermia is at Stake
When the body temperature lowers to below 95° F, hypothermia sets in and can lead to issues such as shivering, slurred speech, lack of coordination, and even mental confusion. This occurs when the body is exposed to cold temperatures and its internal mechanisms can no longer replenish heat that is naturally lost.
Slight shivering is normal and even necessary, because it increases the muscle activity, which in turn helps to produce body heat. However, it can go well beyond normal into a real concern. When this happens, the body will automatically divert blood flow from the skin, and redirect it to vital organs…mainly the brain. Unfortunately, that causes other organs such as the heart and lungs to slow down. And, if not treated, it could be fatal.
Now, on to how you can best protect yourself from injury cold weather conditions while exercising outdoors…
Safety Precautions to Implement when Exercising in Cold Weather Conditions
If you choose to exercise outdoors during the winter months, make sure you consider the following ways to protect yourself from the frigid elements:
• Dress in Layers – Rather than a couple heavy pieces of clothing, use 3 or more layers. The layer closest to the skin should be lightweight and water resistant to wick away moisture from the skin, followed by a heavier fleece-like material to add insulation, topped by an item that is wind-resistant. And, form fitting pieces of clothing will help hold in heat better than baggy pieces.
• Top it Off – Heat escapes from the head. So, make sure to put a cap on to help hold the heat in your body. Also, try to have a hat that covers the ears.
• Face It – Protect the face with a scarf, mask or both. This protection not only protects the skin, but also acts as a barrier to the air you breathe by warming it up first before you inhale. This is very important to people with asthma.
• Protect the Hands – Wearing mittens or gloves will help protect the vulnerable fingers and hands. You can also layer this area, with a thin and form-fitting water resistant glove, under a heavier mitten to block the wind. Same rule for the feet.
• Traction – Make sure your footing is more secure by wearing gear on your feet to help prevent slipping on surfaces that are either wet or icy. Good treading in footwear is beneficial to use for walking. However, if it’s icy, it’s best to wait until it clears.
• Tune In – Check the temperature and precipitation before heading out. If there are winter advisories, heed them. Staying inside until dangerous temperatures and conditions have past is the best way to avoid serious injury.
• Drink Up – Take a water bottle along with you to stay hydrated. It’s not just hot weather when people can become dehydrated. Perspiring occurs when the body is actively exercising, no matter what the temperature is and a dehydrated body is more at risk for injury than a well-hydrated one. So, drink plenty of water.
• Stay in Touch – Take a cell phone with you, and let someone know your route. If you fall and injure yourself to the point of not being able to move, the cold temperatures could become deadly.
In a perfect world, we would exercise in ideal temperature and conditions. But, we don’t. So, when winter blows in, take the above precautions to reduce the risk of injury. Physical therapists see many injuries from people simply walking to the car on icy pathways. So, be careful!