Physical fitness shouldn’t be something you do seasonally. In order to look and feel your best, it’s important to invest some time in regular exercise year-round. But of course, exercising is tougher in some seasons than in others. Riding your bike or going for a jog can be immensely pleasurable on a brisk fall morning; once winter’s cold sets in, however, it can be a lot less fun.
Not only that but exercising during cold weather can also be a safety concern. Beyond the risk of frostbite or hyperthermia, working out with cold muscles dramatically increases your odds of tearing something.
So how can you continue to enjoy outdoor workouts, even in winter’s harsh elements? Here are a few tips.
How to Work Out Safely During Winter Weather
1) Dress in layers.
When the weather outside is bitterly cold, your first instinct will be to dress as warmly as possible. This may actually be unwise. Keep in mind that, when you exercise, you’ll naturally generate a lot of heat. But then, as sweat evaporates, it can cause you to feel a chill.
The best solution is to dress in layers. Start your workout wearing plenty of clothes, and remove them as you start to feel overheated. Later, if you start feeling chillier, add some layers back.
2) Do a proper warm up.
Warming up before working out has many benefits. By raising the internal temperature of your body, you’re also raising the temperature of your muscles. When it’s time to get moving, your muscles will contract more efficiently, producing higher output than those of a “cold” participant. You are more likely to get injured in the cold, but the extra risk of injury is reduced if you warm up properly. Bonus of working out in cold temperatures, if you’re looking to burn extra calories. Both shivering and brown fat activity increase your energy expenditure, causing you to burn more calories in cold temperatures.
3) Protect your extremities.
Certain parts of your body will be especially vulnerable to frostbite. Your hands, feet, head, and ears are all included.
There are a few tips we’d offer to help you protect these vulnerable body parts, including:
- Wear a thin glove-liner that’s made of some type of moisture-wicking material. On top of the glove-liner, wear heavier gloves or mittens. Remove the outer layer if your hands start feeling sweaty or clammy.
- Buy exercise shoes about half a size larger than normal, providing you some room for thicker winter socks.
- Don’t forget to wear either a hat or a headband that will keep your ears fully covered.
4) Stay hydrated.
When you’re working out in the hot summer sun, it’s easy to remember the importance of hydration. During winter, it may be a little tougher to prioritize it.
Actually, hydration is just as critical during the winter months. Not only are you losing fluid due to sweat, but you can also become dehydrated as a result of the harsh winter wind.
As such, you’ll always want to bring a water bottle or a sports drink on your workouts, no matter how cold or overcast it may be.
5) Use the right safety equipment.
Finally, remember to put safety first, just as you would during any other time or season.
Share your location with friends or family, or at least let them know you’re outside working out and to expect you back by a certain time. if you’re concerned about your safety, you can carry a pepper spray or something to protect yourself.
Of course, helmets and pads can also be essential if you’re doing something like riding a bike or snowboarding.
Finally, consider using heat packs for your hands or feet, especially if you have a medical condition that makes you particularly vulnerable to colder temperatures.
Stay Fit and Healthy All Year Long
There are plenty of ways you can stay fit, healthy, and safe no matter the season. Following these cold-weather workout tips is a great start.
Also keep in mind that CBD can potentially help you maintain mental clarity throughout the year, which can in turn propel you through your workouts.
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