If you would like to be notified when Coach Ken publishes an article, click "subscribe" on this page. You can also read his health and fitness answers and blog on Sharecare.com, view his Wellness Blog, follow him on Twitter, and find his Triathlon and Wellness pages on Facebook. Coach Ken is the Chicago Wellness Examiner and the Milwaukee Triathlon Examiner.
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Exercising in the winter doesn’t mean you have to say inside. If you are a diehard exerciser who wants to go outside – and outdoor exercise really helps cure the "winter blues" – proper planning and gear is essential to remain safe.
But first, check the wind chill. Exercising outside when the wind chill is below zero is NOT advised.
Here are some recommendations for cold weather exercise:
Don’t exercise outside unless you’ve already acclimated to the cold. In other words, don’t start your outside exercise routine when it is this cold. Research has shown that beginning intense physical activity under winter conditions can put you at risk for a heart attack.
Dress in layers, with performance fabrics that wick moisture away from your body as the first layer. Exercise generates a lot of heat, and when sweat starts to dry you’ll get chilled. Follow that with an insulation layer (like fleece), and finally an outer layer of a waterproof, breathable fabric like Gore-Tex. Layers also mean that you can remove layers as you heat up from the exercise.
Protect your hands & feet. In the cold, your body sends blood to the core, so it is common to get chilled hands and feet. Layer here too. Wear a thin pair of gloves inside a heavier pair of gloves or mittens. Wear two pairs of socks (again, thin inside thicker), or a pair of thermal socks. Don’t forget to adjust your shoes accordingly to provide the extra room.
Cover your head and mouth. Wear an hat that also covers the neck, since up to 50% of heat is loss through your head and neck. A scarf or mask over the nose and mouth warms the air as you inhale.
Wear sunscreen. You can just as easily get sunburned in the winter, and sunburn can be accelerated by exercising in the snow or at altitude.
Protect your eyes from the cold and snow/ice glare with sunglasses.
Stay hydrated. You will get dehydrated exercising in the cold, though you may not recognize it as much.
Work with the wind. For running, cross-country skiing, and the like, start your workout going into the wind, so that you will have the wind at your back at the end of the workout. You’re sweatier then, and the wind at your back will not be as chilling.
Avoid alcohol. Alcohol dehydrates, increases heat loss, and can impair judgment. Wait until you are home or at the lodge and done for the day before imbibing.
Understand frostbite and hypothermia. Frostbite is the freezing of skin or tissues, most often fingers, toes, hands, feet, ears, nose, and cheeks. If you suspect frostbite, get inside immediately, call for medical assistance, and slowly warm the body part with lukewarm water, blankets, or against another body part. Hypothermia is a dangerous lowering of body temperature, causing confusion and sleepiness, intense shivering (followed by no shivering), and problems with body control. Again, get inside, call for help, and slowly warm the body.
With these guidelines, you can take your workout outside and stay safe.
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If you would like to be notified when Coach Ken publishes an article, click "subscribe" on this page. You can also read his health and fitness answers and blog on Sharecare.com, view his Wellness Blog, follow him on Twitter, and find his Triathlon and Wellness pages on Facebook. Coach Ken is the Chicago Wellness Examiner and the Milwaukee Triathlon Examiner.
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