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Gear Up for Cold Weather Exercise
After a summer of outdoor activity, you wonder how you’re going to make it through the long winter months without exercise. Or, perhaps you have resolved to begin working out in the new year, but think you can’t put on your athletic shoes until spring. Whether you want to walk around the block or run three miles a day, the cold weather is no reason to stop exercising. You don’t have to limit yourself to winter activities such as skiing or ice skating, or give up on fitness altogether during the cold weather. With preparation and precautions, you can maintain an effective exercise routine all year long. So, how do you get ready to workout when the temperature drops? Keep in mind the following: Dress in layers if exercising outdoors. Wearing multiple layers helps the body maintain a warm temperature. But, since it is possible to overheat even in the cold, wear layers that can easily be removed if necessary. The type of clothing is also important. Avoid heavy cotton fabrics that will absorb and hold water. Certain materials, such as polypropylene, can help prevent hypothermia by allowing sweat to pass through while holding body heat in. A wind and water-resistant outer layer, made from a material such as gortex, is also recommended. Wear appropriate exercise gear. Make sure your shoes have good traction to get through the snow and ice, and that they can absorb the shock of running or walking on frozen ground. Mittens, instead of gloves, helps hands stay warmer by keeping the fingers close together. Wear a hat to prevent heat loss through the head and cover other exposed areas including the ears and face. Shoes, gloves and other gear should fit well, but not be too constricting. Poor circulation increases the risk of frostbite. Stay hydrated. Dehydration is one of the biggest risks associated with cold weather exercise. No matter what the temperature is, you loose important fluids that need to be replaced when you exercise. If possible, keep a water bottle with you and drink plenty of water before, during and after activity. Take extra time to stretch. In the cold, muscles and tendons become tight and stiff, increasing the risk of sprains, strains and other injuries. Stretch for at least ten minutes before and after activity. Also, slowly easing into your aerobic activity gives your muscles time to loosen and warm up. Workout with a friend. To help maintain your routine, ask a friend to exercise with you. If you prefer to workout solo, let someone know where you will be going and when to expect you back. Check with your doctor. It is very important to talk with your doctor before beginning any exercise program. And, while working out in the cold air is generally safe, people with a history of exercise-induced asthma, heart disease, circulatory problems and other health conditions need to be extra cautious. If you still don’t want to go out in the cold, there are other options. To get through the winter months, check into monthly membership fees at an area fitness center. Or, consider walking at a shopping mall or other indoor facility. Remember, even with preparation, it can get too cold for any outdoor activity. In freezing or sub-zero temperatures, or any conditions that make you uncomfortable, make alternate plans. Talking with your doctor, listening to weather advisories and using your best judgment will help ensure a healthy, safe and active winter.
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