Can I Exercise Out in the Cold?
Winter will be here in Pittsburgh for a few more months, off and on at least. It can be easy to lose motivation to exercise when it’s cold outside! How can you best exercise outdoors during the winter or even if you just want some fresh air? Here are some tips on spending time in the great outdoors during the winter season.
Check the Weather
Make sure you know the forecast before you go outside. It can affect what you wear and how long you should stay out.
Temperature, wind, and precipitation can all affect your outdoor workout. Wind and cold together produce wind chill which makes the temperature feel colder. Wind can penetrate even warm clothing and remove the protective layer of warm air that surrounds your body. In extreme conditions, cold air can cause frostbite on exposed skin. When the wind chill is below minus 18 F, frostbite can happen within 30 minutes. When the temperature falls below zero, do an indoor workout. (Can you link to one of our previous winter indoor workout blogs?)
If it’s sleeting or snowing, wear a waterproof outer layer. Getting wet interferes with maintaining your core body temperature.
Frostbite and Hypothermia
Luckily, Pittsburgh doesn’t often get so cold that people develop frostbite or hypothermia. But let’s review what they look like for any of those extreme cold snaps.
Your ears, nose, fingers, and toes are most at risk to develop frostbite. Signs of frostbite include:
Numbness
Stinging sensation
Loss of feeling
If you notice these symptoms, get out of the cold right away but don’t rub your skin. Seek medical attention immediately.
In cold weather, your body sometimes loses heat faster than it can keep up and your core body temperature drops. This condition is called hypothermia or low core body temperature. Signs of hypothermia include:
Intense shivering
Slurred speech and loss of coordination
Fatigue
Seek medical attention right away for any of these signs.
Dress in Layers
If you head out to exercise or even walk in the cold and you already feel warm, you’re overdressed!
Start with thin layers that you can take off when you feel warm and put back on if you get chilled again. Your first layer should be something synthetic that wicks sweat off your body. Most modern cold-weather exercise clothing should be able to do that. Avoid anything cotton. It absorbs sweat, and you’ll get cold.
Your second layer should be something insulating like wool or fleece. If it’s windy or snowing, wear a thin waterproof outer layer.
Experiment with what works for you and your body type. The intensity of your workouts may also affect your final ideal outdoor sportswear choices.
Wear a Hat, Gloves, and Good Socks
When we exercise out in the cold, our body shifts circulation to our core to maintain warmth. Our heads, hands, ears, and feet are vulnerable to heat loss.
Wearing a hat and headband can best protect the head and ears. A thin glove liner made of synthetic wicking material underneath a heavier glove that can be removed as needed is ideal for protecting your hands. A thin moisture-wicking sock underneath a heavier sock is ideal for your feet.
If it’s windy, think about a scarf or face mask.
Cold Weather Safety Gear
If you need to be out early in the morning or late afternoon when the sun goes down early, wear reflective clothing. If you bike, use lights on both the front and back of your bike.
Helmets are a must for skiing, snowboarding, riding a snowmobile, or biking.
You can get sunburned on the ski slopes! Make sure you use sunscreen that blocks both UVA and UVB light. Lip balm with sunscreen is also important. Sunglasses can help reduce glare and improve navigating the slopes on a sunny day.
Hydrate – Drink Water!
You still sweat in the winter! Make sure you maintain hydration by drinking water before, during, and after you exercise.
Other medical conditions
Certain medical conditions like asthma, heart conditions, or Raynaud’s may make exercise in the cold more difficult. Check with your health care provider before starting to exercise outdoors during the winter months if you have concerns.
Warm-Up
Getting your muscles ready to exercise is extra important during cold weather. Doing lunges, high steps, arm swings, and circles can help get your muscles going prior to your workout.
Other Cold Weather Benefits
Outdoor exercise in the winter has added benefits:
Calorie burning. Your body burns more calories while exercising in the cold because your body is also working to maintain heat.
Increased endurance. Your body doesn’t need to have to worry about overheating so cardiovascular activities are easier.
Better mood. Exercise helps elevate mood, and you can a dose of some much-needed Vitamin D.
These tips will help you stay on your exercise routine during the winter months!
If you need help with starting an exercise program, please contact us for your FREE fitness evaluation.