How to Work out Safely in the Cold

Cold-Work

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If
you have an exercise routine which takes you outside, you’re not going to pause
it for three to four months out of the year. You have to find ways to acclimate
to the cold. Of course, this isn’t as simple as it sounds, and it’s far more
involved than wearing a heavy coat, hat and gloves and hoping for the best.

Depending
on your regimen, you’ll have to take a strategic approach to wintertime
fitness. Otherwise, you could place yourself at risk of injury or illness. With
this in mind, what should you do to ensure you’re safe while exercising in the
cold, and how can you preempt problems associated with winter weather?

We’ll
walk you through five tips to keep you warm and comfortable in any conditions.
Just follow the suggestions below.

1. Keep the Wind at Your Back

It
isn’t always possible, but you should try to complete the second half of your
workout with the wind at your back. You’ll have worked up a sweat by the time
you enter the last stretch of your routine, and you’ll avoid a chill if you
manage to keep the wind behind you. It’s a small, but no less important,
detail.

On
the subject of wind and inclement weather, you should pay attention to the
forecast. If the wind chill is too much or the forecast is calling for freezing
rain, you might want to reschedule your session. Alternatively, you could move
your workout indoors where you won’t have to consider the cold.

2. Protect Vulnerable Areas

Most
of your blood flow concentrates in
your core

as you exercise, which makes your hands, feet and ears susceptible to the cold.
Make sure to protect these vulnerable areas with thin gloves and hats — nothing
bulky, but enough to keep you comfortable as you move through your regimen.

If
you have a little extra money to spare, you might also want to invest in a pair
of shoes that are a size too big. It’ll enable you to wear thicker socks. As
for the rest of your outfit, dress in layers, but prepare to take them off and
put them back on, depending on how much you exert yourself.

3. Choose Clear Running Paths

When
you run on sidewalks with packed snow and ice, you’re risking an accident. The
foot and ankle areas are under high stress in the wintertime, which often
results in stress fractures. They’re a highly common foot injury during this
particular season, and you have to take special care as you jog.

You’ll
avoid these
winter injuries
if you familiarize yourself with safe running paths. When you search
for frequented and cleared trails other people traverse regularly, you can
trust they’re free of any obstacles or obstructions which could cause issues.
Set aside time to do a little research.

4. Know the Signs of Frostbite

Frostbite
is most common on your ears, nose and cheeks, but it can also harm your hands
and feet. The early signs of frostbite include a loss of feeling, numbness and
a stinging sensation. If you notice any of these signs during your workout,
move indoors as soon as possible.

Once
you’re out of the cold, warm the affected the areas, but don’t rub them, as it
could cause additional damage. You should go to the emergency room if the
numbness doesn’t go away, but that’s a worst-case scenario. As long as you
follow standard advice for winter
safety
,
you’ll prevent any problems.

5. Remember Basic Protocol

It’s
all too easy to forget the basics when you’re exercising in an environment
you’re not accustomed to. The same rules still apply, and you have to hydrate
before, during and after your workout. Drinking water is critical, as it’s more
difficult to notice the effects of dehydration in colder weather.

Sunscreen
is also essential, and you should choose a product which blocks both UVA and
UVB rays. Lip balm with protective properties is also a smart idea. Though
you’re working out in low temperatures with snow and ice, it’s best to take the
same precautions as you would in spring or summer.

Start Your Regimen With Confidence

The
next time you step outside to start your exercise routine, make sure you’re
safe and secure. Wear the right clothing, choose clear paths others have used
and keep the wind at your back during the second half of your workout. Remember
basic protocol and remain aware of the signs of frostbite.

When
you follow the five suggestions above, you can feel confident throughout your
wintertime regimen.


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