Exercising outdoors can be enjoyable even when the temperatures drop, but it's important to take precautions to stay safe in colder weather. Whether you're going for a brisk walk, a jog, or any outdoor activity, here are five tips to help you exercise safely when it's cold outside.
1. Pick the Right Clothes
Dress in several layers of loose clothing to trap warm air between them. This allows you to stay warm without overheating. Be sure to wear a waterproof coat or jacket if it's snowy or rainy, and don’t forget essential accessories like a hat, scarf, and gloves to protect your extremities from the cold.
2. Warm Up and Cool Down
Before heading out, stretch or walk in place to warm up your muscles. This helps prepare your body for physical activity and reduces the risk of injury. After your workout, spend a few minutes cooling down with gentle stretching or light walking to restore your muscles and aid in recovery.
3. Be Extra Careful in Snow and Ice
Snow and ice can make surfaces slippery, increasing the risk of falls. Always check sidewalks and paths before using them. Wear nonskid, rubber-soled, low-heeled shoes to help prevent slipping and ensure stability on icy surfaces.
4. Check the Forecast
If the weather conditions are too extreme—such as high winds, freezing temperatures, or icy roads—consider staying indoors. You can still get your workout in by using an online workout video or following your own indoor exercise routine.
5. Be Prepared
Know the signs of hypothermia, such as shivering, confusion, and dizziness, which can occur if your body loses heat faster than it can produce it. Always inform someone of your outdoor plans, and carry a fully charged mobile phone in case of emergencies.
By following these tips, you can stay active and healthy during colder months while minimizing risks.
Information provided by The National Institute on Aging.
Stay safe, stay warm, and enjoy your cold-weather workouts!
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