Top Tips for Exercise in Cold Weather

 Whether you are working inside or out, in hot or cold weather, athletes are always encouraged to perform a proper warm-up before their workout. Especially in cold weather where muscles are more likely to contract, a warm-up will help prevent cramping, pain and injury. Likewise, staying hydrated is just as important during the winter months as in summer. Be sure to drink water before, after and (potentially) during the activity.

Winter Workout Tips

Dress in layers: Dressing too warmly can be a mistake. Exercise generates heat, making you feel warmer than it is, and once sweat begins to dry, you can become chilled. That is why it is important to dress in fabrics that wick moisture away from your skin - this will keep you warm and dry. Plus, wearing layers will allow you to remove clothing and put it back on as needed.

Protect your hands, face and ears: When its cold, blood flow is concentrated on your body's core. This leaves other areas of your body vulnerable to frostbite, especially if these areas are left uncovered. Be sure to wear gloves, a hat, or a ski mask of some kind to protect your skin from frostbite.

Get the right shoes AND socks: Be sure to choose shoes that provide traction for slippery surfaces. Likewise, it is equally important to wear the right kind of socks. Avoid cotton, which absorbs moisture. Instead, opt for socks designed for winter workouts. Most manufacturers combine merino wool and synthetic materials like polyester. The merino wool regulates temperature, and the synthetic materials provide structure and longevity.

Be seen: As the cold weather months approach, the amount of daylight dwindles. Avoid black or entirely dark-colored outfits. Rather dress in brightly colored clothing that has reflective properties. Reflective tape or flashing lights are also a great way to get motorists' attention.

Pay attention to weather conditions: Outside activity when it's cold and wet can make you more vulnerable to the temperature. If you get wet, you may not be able to keep your core body temperature high enough, and layering won't help if your clothes are soaked. If it's extremely cold with precipitation or wind chills are extreme, consider taking a break.