How to Exercise in the Cold

When the days grow longer and a chill enters the air, it becomes more daunting to complete your exercise routine. If you’re accustomed to walking or running outside as your primary form of exercise, you may be tempted to “take a break” on cold, gray winter mornings rather than go outside and fight the elements. In some situations where the temperatures are too low and the wind chill too high, it may be a wise decision to keep it indoors. On the other hand, exercising in the cold can be an exhilarating experience if approached properly. Here are some guidelines for safely exercising in the cold.

Consider the Temperature

The biggest danger associated with exercising in the cold is the risk of hypothermia. Fortunately, when you exercise your body responds by increasing heat production which offsets some of the drop in temperature, but if combined temperature and wind chill fall below the zero mark, it’s best to keep your workout indoors. Always check the temperature and wind chill factor before going out to exercise in the cold so you’ll be prepared.

Dress the Part

When temperatures drop, it’s important to protect any exposed skin surfaces from the cold. If the temperature is cold enough, exposed skin can be subject to frost bite. If you’ll be exercising vigorously, such as running, you’ll be most comfortable if you dress in layers. Layering allows you to remove a piece of clothing if you become overheated in the middle of your routine. With vigorous exercise you can generate a significant amount of heat which can cause you to sweat despite the cold temperatures. When this happens, it’s important to be able to remove a layer of clothing to prevent moisture from accumulating on the skin. A good fabric choice for exercise wear is polypropylene since it conducts moisture away from the skin when you sweat.

If the temperatures are near freezing, it’s important to protect your hands with gloves to avoid frost bite. Heavy socks should also be worn on the feet for extra protection. Another frequently neglected area is the head which can be a significant source of heat loss. One option is to wear a stocking cap that pulls down over the entire head with holes cut in to leave the eyes and mouth exposed. A scarf should be worn to protect the neck.

Choose your Route Wisely

If you’ll be exercising in the cold, particularly walking or running, choose a route that keeps you closer to home. Don’t venture off on a long walk or run into unknown territory. If you should start to become fatigued or experience symptoms of frostbite, you want to be able to return home quickly. Also, plan your route so you’re running or walking with your back to the wind to avoid having the wind hit you in the face. If there’s any precipitation on the ground such as ice or snow, either plan your walk on a snow-free road or path or keep our workout indoors.

Have an Alternate Plan

When temperatures drop below freezing, have an alternative plan for exercising. Keep a jump rope at home if you don’t belong to a gym and do several ten minute jump rope sessions throughout the day to take the place of your regular workout. This will allow you to get a good cardiovascular workout similar to what you would get walking or running. Whatever you do, don’t skip your routine just because it’s cold outside. Winter time is when most people gain weight, primarily because they slack off on their activity level. Be prepared for those cold days and keep moving.