Winter Weather Workouts

Cold weather doesn’t have to mean an end to exercising outdoors, but if you choose to brave snow and ice, you should know how to avoid the “great white bite” of winter.
Frostbite and hypothermia are the greatest risks of exercising in extremely cold conditions; icy roads and darkness bring other dangers. Read on and find out what you need to know to stay warm and safe when exercising outdoors this winter.

1. Hypothermia & Frostbite
If you find yourself shivering when exercising in the cold, you could be at risk for hypothermia or frostbite and should find warmth and shelter immediately.

Frostbite is damage to the skin and underlying tissues caused by extreme cold. Early symptoms of frostbite include pain, burning, and tingling in your skin – particularly your extremities – which then turns to numbness. If caught early, frostbite will heal, but if it reaches the blood vessels, damage is permanent and can lead to gangrene and even amputation.

Hypothermia occurs when more heat is lost than the body can generate and your body temperature becomes dangerously low - below 95°F. It is usually caused by extended exposure to the cold. Frostbite, shivering, confusion, lack of coordination, sluggishness, difficulty speaking and seeing, stumbling and muscle stiffness are all symptoms of hypothermia.


2. Dress for the cold
The key to combatting cold with your clothing is to layer. Layering gives you the best control of body temperature. As you warm up, you can remove a layer or two; as you cool down, you can add them back on.

Your first layer should be soft, lightweight, and pliable, as it is closest to your skin – choose modern synthetic fibers rather than cotton or wool for this layer because they breathe better. Your second layer is for insulation, so make it your warmest – choose fleece or wool. Your outer layer should protect you from rain, wind and snow but still provide ventilation – choose a nylon windbreaker or heavier waterproof jacket.


3. Cover up
You may be as well-wrapped as a Christmas gift from Martha Stewart, but if your extremities aren’t covered, you’ll lose significant heat from that carefully-bundled body.

When exercising outdoors, aim to have as little skin exposed as possible. Heat loss from head and neck can be as much as 50 percent of total body-heat loss, so wear a hat. If cold air causes pain when you breathe, use a scarf or mask to warm the air before it hits your throat. And don’t forget your gloves to protect your fingers from frostbite.


4. Keep dry
When your requests to the weatherman aren’t getting through and the rain just keeps falling, actually getting out and exercising in it can be a great way to relieve cooped-up winter angst. However, you need to keep as dry as possible and never go out if it’s too cold. Damp clothing from sweat or water increases body-heat loss and thus increases the risk of hypothermia.

Keep your body and feet dry with wool, polypropylene, or other fabrics that wick moisture away from the skin and retain insulating properties when the body is wet.


5. Drink plenty of water
A deep gulp of cold water may be the last thing you want when there’s ice and snow as far as the eye can see, but you actually need as much water in cold weather as you do in hot. Dehydration affects your body’s ability to regulate heat and increases the risk of frostbite, so make sure you keep your fluids up when exercising in the cold. Instead of taking cold water with you, why not fill a bottle with hot water instead? It won’t stay hot for long, but at least it won't freeze in the bottle!

Remember to avoid alcohol and caffeine, as these dehydrate. Alcohol also dilates blood vessels and increases heat loss, thereby increasing the risk of hypothermia.


6. It's too cold to exercise when...
Your barometer reading for staying indoors is a wind-chill factor of minus 20° F or colder. This is dangerously cold weather to exercise in. Any temperature below 20° F with a wind of 40 mph, or below minus 20° F with no wind means a dangerous wind-chill factor – time to position yourself in front of the TV – with an aerobics video of course! No excuses!


7. Don't slip-slide away
Winter cold brings icy surfaces, and with them the potential for bruises and broken bones. Keep your eyes on the ground, especially after dark when icy patches are harder to spot. Lightweight, crampon-like footgear that can be strapped to shoes or boots can help to improve traction on icy surfaces. Most camping and hiking stores carry such footwear.


8. Keep safe after dark
Along with snow and rain, winter months bring early darkness. If you’re exercising in the dark as well as the cold, exercise with other people; the more the merrier – and the safer. Avoid unpopulated and poorly-lit areas after dark, and wear reflective clothing so drivers can see you.