Tips to Keep in Mind
- No heat and humidity to deal with. Winter’s chill might even make you feel awake and invigorated.
- You may be able to work out longer in cold weather—which means you can burn even more calories.
- It’s a great way to take in the sunlight (in small doses). Not only can light improve many people’s moods, it also helps you get some vitamin D.
- Exercise boosts your immunity during cold and flu season. Just a few minutes a day can help prevent simple bacterial and viral infections, according to the Centers for Disease Control and Prevention.
Try these outdoor activities:
- Brisk walking or hiking
- Jogging or running
- Raking leaves
- Shoveling snow
- Ice skating
- Sledding
- Cross-country skiing
- Snowshoeing
Stay Warm, Stay Safe
Staying warm and dry when heading out to exercise in cold weather is all about layers. A little preparation can keep you safe from cold weather hazards like hypothermia and frostbite.
Cold temperatures, strong winds and damp conditions (like rain and snow) steal your body heat. For example, according to the National Weather Service, a 30-degree day with 30-mile-an-hour wind feels like about 15 degrees. And if you get wet (from rain, snow or perspiration) that effect is only magnified. That’s why layers of clothing are so important. They help trap the heat and form a kind of insulation against the elements.
Resist your instinct to start layering with cotton. Once cotton becomes wet with sweat or snow, the moisture is trapped and will actually make you feel colder (and heavier). For your first layer, you want something that pulls moisture away from your skin, like the moisture wicking fabrics used in high-performance sportswear. Next, add a layer of fleece; finally, top with a thin waterproof layer.
Know the Signs
Hypothermia means the body temperature has fallen below 35 degrees Celsius or about 95 degrees Fahrenheit. It occurs when your body can’t produce enough energy to keep the internal body temperature warm enough. It can kill you.
Symptoms can include:
- lack of coordination
- mental confusion
- slowed reactions
- slurred speech
- cold feet and hands
- shivering
- sleepiness
Children and the elderly may be at more risk because they may have limited ability to communicate or impaired mobility. Elderly people may also have lower subcutaneous fat and a diminished ability to sense temperature, so they can suffer hypothermia without knowing they’re in danger.
Stay Hydrated
Don’t forget to drink water when exercising in cooler weather. Thirst isn’t the best indicator that you need to drink.
Bye-Bye, Couch Potato!
If the winter weather prevents you from getting outside, don’t just reach for the remote. Make your time inside count. There are many ways to get physical activity indoors—no gym required. Hand weights or resistance bands are a great addition, but not necessary. You can also wear a heavy backpack to add intensity to your workout.
Try these indoor activities:
- Home workout circuit
- Dancing
- Active housework like vacuuming and sweeping
- Mall walking
- Bowling
- Roller skating
- Yoga or other fun group classes at your local gym, studio, or community center
- Stair climbing
Have questions or concerns? Call Bluestone Health Group. Contact us to schedule an appointment by clicking this link or calling (203) 220-6488
