Winter Wonderland: Workout Tips
Exercise can help to ward off those winter blues, but frigid
temperatures, cold winds, and wet conditions are likely to make you stay
indoors in hibernation mode. But, what if you want to get some fresh air and
brave winter while you workout? Get some winter workout tips below so you don’t
have to wait until spring to get back outside!
Besides braving the cold, doing your workout outdoors during
the winter can pose several dangers. If you are an aging senior who loves exercising
outdoors, but is looking for a safer way to do so, it may be time to look into
Life Alert Protection. While wearing Life Alert Mobile with GPS medical alert
pendant you can summon help fast with just one touch of a button. Those snowy trails calling you for a hike but
worried you may get lost? No problem, Life Alert Mobile has GPS so if you fall
or get lost just press your button and Life Alert will find you and send help.
Exercising out in the winter elements can have its rewards,
but if not properly prepared, the dangers can outweigh your rewards. Stay safe
by following Everyday Health’s[1]
tips below.
1. Dress ‘Dry,’ Not Just ‘Warm’
The quickest way to lose body heat is to get wet. Because
water is an efficient heat conductor — moving heat away from the area of
highest concentration (your body) to the lowest (cold air outside) — getting
wet will quickly leave you chilled and miserable. If you're cold and wet you
may be more inclined to cut your workout short, and you also increase your risk
for hypothermia (when your core body temperature falls below 95 degrees
Fahrenheit) or, in freezing conditions, for getting frostbite, Ridings says.
“Wet fabric next to your skin will zap your body heat and give you an unwanted
chill,” says Jeff Galloway, an former Olympic runner. That means skip active
wear made from cotton, which soaks up sweat and rain and holds in moisture. He
recommends opting for synthetic fibers instead, such as polyester, nylon, and
polypropylene designed to dry quickly. “They wick away moisture about 50
percent faster than cotton,” Galloway says.
2. Layer Up
Don’t stop at sweat-wicking clothes. You also need layers to
trap warm air next to your body and keep out the elements (like rain, snow, and
wind), says Brian Calkins, an American Council on Exercise. Here’s how to layer
up for winter workouts: First, put on a thin base layer made of synthetic
fabrics (discussed above) to help pull sweat away from your skin. If it’s
really cold outside, wear a middle layer, such as polar fleece, for extra
warmth. Then, add an outer layer (or shell) to protect you from wind, snow, and
rain. Depending on the weather, your outer shell can be a lightweight nylon
windbreaker or vest, or a heavyweight, waterproof jacket. Note that the more
water-repellent the shell, the less it will allow moisture from the inside
(your sweat) to escape, even if you’re wearing the proper base layer.
3. Opt for Bright Colors
Black may be chic, but bright clothes are better for outdoor
exercise. Not only is it colder in winter, it’s darker too. Poor visibility
from rain, snow, or overcast or dark skies makes it tougher for others to see
you. This applies whether you’re sharing the road with motorists or sharing the
trail or path with other snow-sports enthusiasts. Wear brightly colored
clothing and gear whenever possible and consider purchasing reflective gear or
blinking lights, Ridings says. Apart from helping others see you, wearable
flashlights are great because they improve visibility for you, too, to help
prevent missteps and falls.
4. Protect Your Extremities
Fingers, ears, nose, and toes are affected most by chilly
temperatures because “blood is shunted to the core of the body, leaving less
blood (and subsequently less heat) available to hands and feet,” Calkins says.
To keep your extremities from freezing, wear a hat or headband and gloves or
mittens. You can always take them off and tuck them in a pocket if you get
warm. Thick socks also help. All these add-ons should be wool or synthetic, rather
than cotton, to help keep sweat off your skin. Men may also need to consider a
good pair of technical briefs, underwear made from synthetic fabrics, or extra
layers as needed, Galloway says. If you find your toes getting particularly
chilly, consider the design of your shoes. “Running shoes are designed to let
heat escape, but in chilly weather the cold comes right in,” Galloway says.
Shoe covers, which you can find at a skiing or hiking retailer, can help lock
out the cold. You can also visit a specialty running store to try on shoes that
are specially designed to withstand the winter elements.
5. Protect Your Skin
Winter air isn’t just cold, it’s dry. To keep your skin from
drying out with it, drink plenty of water (roughly eight 8-ounce glasses per
day) and rub on moisturizing cream or lotion, Ridings says. He recommends
applying Vaseline to sensitive areas like the nostrils, tip of the nose, and
ears for more protection. To block out biting winds, consider keeping your face
covered with a running mask or scarf. And here’s something you might not have
thought about: the sun. Yes, you can get sunburn in the winter. Even if it’s
cloudy, UV rays can reach and damage the skin. What’s more, it’s important to
realize that snow reflects up to 80 percent of UV rays, according to the Skin
Cancer Foundation, so when there’s snow out you’re hit by many of the same rays
twice. If you’re skiing or snowboarding in the mountains, your risk of sunburns
is even higher. For every 1,000 feet of elevation, UV exposure increases 4 to 5
percent, according to the Skin Cancer Foundation. Before heading out for a
winter workout (no matter the elevation), apply sunscreen with at least SPF 30
to your face and any other skin that will be exposed and apply SPF lip balm
before, during, and after your workout. And don’t forget to protect your eyes
with UV-blocking sunglasses, Ridings says.
6. Check Your Traction
Winter workouts can get slippery fast if any rain, snow, or
ice is involved. If any of these elements are present, “Stay on plowed or
salted surfaces,” Ridings says. Back roads and trails may not be as well
maintained, and may have hidden obstacles that could lead to ankle or other
injuries. If you do plan to run or walk on snowy, icy surfaces, attaching snow
or ice spikes to your running shoes will help you maintain traction to reduce
the risk of falls, he says. But it’s important to stay off pavement if you’re
wearing spikes. They’re designed to pierce snow or ice, so on paved surfaces
they can impede balance instead.
7. Do a Warm-Up First
There’s no getting around the need for a good warm-up, no
matter what the mercury reads. But it’s especially important to prep for
cold-weather workouts. Dynamic warm-ups increase blood flow and temperature in
the muscles to help decrease the risk of injuries. “When exercising in colder
temperatures, you’re at increased risk for sprains and strains,” says Debi
Pillarella, an Indiana-based personal trainer and spokeswoman for the American
Council on Exercise. Think of it as like stretching a cold rubber band. It
easily snaps, right? Warm it up, though, and it becomes more pliable and less
likely to fray. The best dynamic warm-up for you depends on what type of
workout you’re doing. But for all warm-ups, be sure they include low-intensity
movements that mimic the exercise you’re about to perform. If you're a runner,
for instance, a dynamic warm-up might include bodyweight lunges and squats, arm
swings, and core activation work, Calkins says. And be sure not to confuse
warming up with static, bend-and-hold stretching. Those stretches are best
saved until the end of your workout.
8. Breathe Right
If you’ve gotten your heart rate up when the temperatures
start to drop to the freezing point, you know it feels different from when
you’re working out in warmer temperatures. It can actually hurt to breathe
because of how your body reacts to cold, dry air. “In cold weather, airway
passages tend to narrow, which makes inhalation more difficult,” says
Pillarella. Breathing in through your nose can help warm and humidify air, but
that’s not always feasible when you’re exerting yourself and breathing heavily.
Wrapping a bandanna or scarf around your mouth (or another thin fabric layer)
can help trap water vapor in when you breathe out to keep air more moist as you
continue to breathe.
9. Remove Layers as You Heat Up
“The biggest mistake in dressing for cold weather exercise
is putting on too many layers and not peeling them off in time,” Galloway says.
After all, exercising will considerably warm you, and you don’t want to get
ridiculously sweaty when you’re in subfreezing temps — leaving you at risk of
everything from dehydration to frostbite. As soon as you start to feel like
your body temp is at about baseline, that’s the time to start discarding
layers. “Remove it and tie it around your waist. If you get cold later, you can
put it back on.” Also, keep in mind that your exercise intensity will affect
how many layers you need — and how soon you need to start removing them.
Runners tend to need fewer layers than walkers because they move faster and
produce more body heat.
10. Drink Up
Some people don’t feel as thirsty during cold-weather
workouts as they do during warmer-weather workouts, Galloway says. But you’re
still losing fluids through sweat and breathing in lower temperatures. And you
still need to replace those fluids by drinking water. Sip water during your
workout and switch to a sports drink, such as Gatorade, if you’re planning to
exercise for 90 minutes or longer (and not fueling up with other energy gels or
chews), Galloway recommends. But not overdoing it is important. No matter how
much water you gulp down, your body tends to only be able to absorb three to
four ounces at a time, Galloway says. Not sure how well hydrated you are?
Pillarella says to pay attention to your urine. “Dark, low volume, and
infrequent urination indicate that you need more fluid,” she says. Conversely,
clear urine with high volume and frequency may mean you’re hydrating too much.
11. Head Into the Wind — to Start
The faster you’re moving, the higher the wind-chill factor —
and your risk for hypothermia, Galloway says. To help reduce the impact and
keep you core body temp up, make sure that (if you’re performing an activity in
a loop, like running, cycling, or skiing) you head into the wind at the
beginning. That ensures that, on your way back, when you’re at your sweatiest
and have the greatest risk of losing body heat, you aren’t fighting the wind
chill as well, he says. Keep the wind at your back and wear a wind-breaking
layer (see tip number two). Let it push you forward.
12. Cool Down and Then Change Out of Damp Gear
Once you stop moving after a cold-weather workout, you’ll
get chilled fast. But that doesn’t mean you don’t need to cool down. Whatever
the weather, a cool-down is important after sustained exercise, Calkins says.
“It helps your body eliminate exercise by-products and reduce potential muscle
soreness.” It also helps your heart take care of itself, Galloway adds. “Going
straight from strenuous exercise to standing around creates stress for your
heart.” He advises gradually tapering your exercise intensity during the final
5 to 10 minutes. Then, once breathing and heart rate normalize, repeat your
warm-up and do some static stretching. Then it’s time to get out of your damp
workout clothes, which can suck away warmth. A warm shower and dry, clean
clothes help keep that chill away.
Frozen in fear about continuing your outdoor workout during
the winter months? Fear no more! With the helpful tips above and with Life
Alert Protection by your side, you can brave the cold, the wet and the slippery.
Simply take your Life Alert Mobile with GPS as you head out the door and should
you encounter a life threatening emergency, push the button on your medical
alert device to summon an emergency medical response fast. Whether you work out
in the morning or the evening, Life Alert’s dispatch team is available to help
you weather through your workout whoopsies, 24/7. When it comes to your
personal protection, don’t give it the cold shoulder; exercise your right to
live independently and safely by getting Life Alert today! For a free Life
Alert brochure call 1-800-513-2934.
Works Cited:
1.
Fetters, K. Aleisha. “12 Winter Workout Tips for
Exercising Outdoors No Matter the Weather.” Everyday Health. 9 January 2019. <https://www.everydayhealth.com/healthy-living/fitness/easy-winter-exercise-tips-help-you-stay-fit/ >.