|
|
Enjoy the Winter Season and Stay FitExercise Tips for Cold WeatherWhen the temperature drops, many fitness enthusiasts move their exercise program to the warmth of a gym, fitness center or their own home. However, if outdoor activity is what keeps you going and you've made the decision to brave the cold weather, good for you. Be Prepared To prepare yourself for outdoor exercise, first check the radio, TV or newspaper for the temperature and wind-chill factor. Wind can make the temperature feel much colder. "When the temperature starts to hover close to freezing, follow these tips and outdoor cold weather exercise will be a fun safe experience," says Lorraine Rao, director of Physical Therapy. "To protect your skin, try using a thin layer of petroleum jelly on exposed areas. This acts as insulation against the cold and wind." Pay careful attention to slick surfaces and reduced visibility caused by rain and snow. Since your footing won't be as stable, be more attentive, slow your pace and wear proper footwear. Carefully choose your clothing to provide the best protection against the elements. Shoes that are water repellent nylon or leather are good choices. One pair of socks of moderate insulation and thickness is a good choice. Wearing two or more pairs of socks can cause too much friction between your foot and shoe and result in a painful blister. Layer Clothing "As a general rule, wear one layer less of clothing than you would wear if you were outdoors but not exercising," says Rao. "Several layers are usually better than one. As you exercise, your body will produce heat. By wearing several layers of thin garments, you can peel one or two off as you get warmer. The air between the layers also acts as extra insulation to keep warm." The first layer, closest to your skin, should be of absorbent, non-irritating material. The second layer should be a good insulator, like wool, to keep in the warmth but let your sweat escape. Follow with a sweatshirt and windbreaker, and your upper body will be well protected. Generally, two layers of clothing are enough protection for your legs. A pair of long johns or thermal pants covered by sweatpants or wind resistant pants are good choices for the lower half of your body. If you think you will be too warm with several layers, consider warming up with some heavier outerwear such as a jacket or sweatshirt and then shedding the heavier layer before continuing your workout. When you're finished, you can put the heavy layer back on as you cool down. Ways To Protect Yourself To protect yourself against frostbite and hypothermia (an extreme drop in body temperature), always wear mittens or gloves and a hat. "You may even want to add a face mask for extra protection," suggests Rao. "Up to 40 percent of your body's heat may be lost through your neck and head. Even though you may not feel as though you're sweating as much as in warmer weather, your body still loses fluids during exercise, so be sure to stay well hydrated." "Always warm up first since your muscles will be cold from both inactivity and the colder temperature. And always end with a gradual cool-down," she says. As tempting as it may be, cautions Rao, don't head for the fireplace after vigorous exercise. "Give your body time to adjust by tapering off the intensity of your workout until your body is back to its pre-exercise level. Remember to stretch in order to keep your muscles from tightening," she says. A word of caution to those with heart or lung problems. Certain conditions can make you more likely to collect moisture in your lungs. Cold weather can aggravate this and your heart may not be able to pump the fluid out. "Always check with your physician first if you have any questions about whether you should avoid cold weather exercise" says Rao. Go For It Exercising in the colder months can be a beautiful as well as beneficial experience. So make sure you're well prepared for your activity, enjoy the winter season and stay fit. |
|