During rainy and cold days, all you feel is staying indoors. Many people abandon their fitness habits during the winter due to extreme temperatures. Fortunately, scientists have it that there is no too cold weather to exercise. All you need is to keep extremities, like neck, ears, and hands covered when exercising outdoors.
Exercise is good for your mind and body, regardless of the season. It allows you to stay physically active and reconnect with nature. Here are tips to help you exercise in cold weather.
1. Dress in Layers
To keep warm while exercising in cold weather, dress in layers that are easy to remove. Once it gets too hot, remove one layer at a time until you feel comfortable. Additionally, only wear lightweight, breathable clothes that won’t hinder movement.
The number of layers to put on depends on the weather that day and your physical exercise intensity. The outermost layer should be waterproof to avoid getting wet when it snows or rains.
2. Don’t Overdress
Although you need to keep warm, overdressing will hinder your movement. Besides, it is possible to overheat in freezing temperatures if you perform high-intensity workouts. If you sweat with layers of fabrics on, remove the clothing because wearing wet clothing in cold or windy weather increases the chances of catching hypothermia.
3. Keep Extremities Warm
During cold weather, the body naturally diverts blood to core body parts, leaving your feet and hands susceptible to frostbite. For that reason, wear gloves while exercising in cold weather.
A significant amount of heat is lost through an uncovered head in frigid temperatures. Therefore, it is prudent to wear a lightweight cap to retain heat. In addition, you need to take care of your nose, mouth, and ears too. Scarves, foldable earmuffs, and facemasks are great for covering vulnerable parts when exercising in the cold.
4. Drink Up
Numerous people think the body only loses water when it’s hot outside. You can also become dehydrated when working in cold weather too. Drink plenty of water before heading outside and carry some with you in a beverage container.
5. Start with A Warm Up and Stretching
Stretching your muscles before performing vigorous physical exercises can’t be overstated. Warm-up and stretching prior to working out are paramount, especially in cold weather since muscles tend to tighten, making one more susceptible to injury.
Undertaking light activity like jogging or walking improves blood flow to all body parts, loosening your muscles and keeping your body warm.
6. Wear Sun Protection
Sun protection is equally important even on cold, cloudy days. It is recommendable to wear sunscreen while stepping outside during winter because it’s sun UV rays that damage the skin and not the outdoor temperatures.
Additionally, wear a lip balm to protect the lips from being burned by the wind or becoming chapped. Put on sunglasses to protect the delicate skin around the eyes from biting wind.
7. Check Weather Forecasts
It is essential to check the weather forecast before heading outside, especially if you are looking to spend the entire day outside. Familiarizing yourself with weather predictions will help you dress accordingly, whether for snow, rain, or sunshine. It is better to wear many layers and adjust accordingly rather than underdressing, which increases the risk of catching hypothermia and frostbite.
8. Wear the Right Gear
Wear the right gear depending on the activity you want to undertake. Make sure your boots or sneakers have enough traction to improve stability in slippery conditions. Your footwear should be water-resistant and adequately warm. Since the sun sets earlier during winter, wear light-colored clothes so that drivers can see you from a distance.