Outdoor exercise for cold weather
With winter upon us, ice on the roads, snow, and cold weather in general can make outdoor exercise more difficult. However, just because the climate is colder doesn't mean you have to bring your exercise routine indoors completely. There are plenty of ways to exercise outside when the weather is cold; it just requires a few modifications.
Take advantage of the season.
Consider taking up some outdoor activities designed specifically for the snow and cold weather. Not only do many of these sports or activities burn a great deal of calories, but they're fun as well. If you live in a mountainous region, consider taking up snowboarding or skiing. While lift tickets and the equipment can get expensive, these activities are great for the legs and help to increase balance.
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Even if there are no mountains around, you can still exercise outdoors in the cold weather and snow. Snow-shoeing and cross-country skiing are a wonderful way to get exercise while enjoying the beauty of the season. Check your local recreation or parks departments for trails in your area, then strap on your shoes and go.
Dress appropriately.
If you plan on running, biking, or exercising in the cold weather, it's important to dress appropriately. The best way to prepare for the cold weather is by layering. If you're skiing or doing other snow-based activities, chances are you won't be removing any layers. Rather, they will keep you warm much better than a T-shirt with a coat over it. Consider wearing thermals under a heavier fabric long-sleeved shirt or sweatshirt in addition to your coat and gloves if you're going to spend the day in the snow. Many people also opt to double up on socks. Make sure your gloves, boots, and coats are all water-proof. In addition, you will also want to wear a hat or scarf to protect your ears.
If you're a runner, you know that even in cold weather, running can make you very warm once you're into your run. If you're going to run outside in cold weather, layer. Running tights with shorts or lightweight pants over them, a long-sleeved shirt, and a jacket or sweatshirt that can be removed and tied around the waist are perfect for runners who take to the streets when it's cold. Be sure to wear a hat and gloves as well.
Remember to hydrate.
Even though it's cold outside and you may not be getting as hot as you would in warmer weather, it's still important to drink plenty of water while you exercise. Not only will you need to replenish your fluids, but water will also help to combat the effects of a dryer, harsher air quality. Runners or walkers in particular sometimes cough up blood after a long run or walk in cold weather, since the air dries out the throat, making it raw. Drinking plenty of fluids can help prevent this problem.
Play it safe.
Factors such as wind chill, snow, and temperature can actually be dangerous when exercising in cold weather. For this reason, it's important to be safe and smart when exercising. Skip your run if it's starting to snow heavily. Check avalanche reports if you're planning on being in the mountains, and don't go anywhere remote to hike. Practice the buddy system when possible, especially if you're going to be in the mountains or on trails. Also, know the signs of frostbite and know when to call it quits.
Outdoor exercise in cold weather can be fun and effective if you're prepared and you take the proper precautions.
