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Winter can frustrate the most motivated
exercisers. And if you're not so motivated, it's all too easy to pack your
workout gear away with your summer clothes. But keeping up your exercise
routine in cold weather can be rewarding.
For one thing, outdoor exercise is a sure cure
for cabin fever and the winter blues. And it increases energy, which can be
sapped by gloomy weather. Exercise also bolsters your immune system —
studies show that moderate exercisers get 20 to 30 percent fewer colds than
non-exercisers do. And, you won't have to scramble to get in shape for
swimsuit season.
If you're not looking forward to another winter
of pounding endless miles on the treadmill or power walking the malls, the
good news is that you don't have to. With the right clothing and a little
planning, cold-weather exercise can be safe, effective and, yes, fun.
Taking it outside
Here's how to get the most out of your cold-weather workout:
- Check with your
doctor. Experts say that almost everyone can exercise safely in
the cold, including people with asthma and heart problems. If you have
health concerns, get your doctor's OK.
- Layer it on.
One of the biggest mistakes cold-weather exercisers make is dressing too
warmly. Exercise generates a considerable amount of heat — enough to
make you feel like it's 30 degrees warmer than it really is. At the same
time, once you start to tire and the sweat dries, you can get chilled. The
solution? Dress in layers that you can remove as soon as you start to
sweat and then put back on as needed. Start with a thin layer of synthetic
material such as polypropylene, which draws sweat away from your body.
Avoid cotton, which stays wet next to your skin. Next, try fleece for
insulation. Top this with a waterproof, breathable outer layer. A heavy
down jacket or vest will cause most people to overheat. If you're
naturally lean, though, you'll need more insulation than someone who is
heavier. If it's very cold (about 0 F or -17.8 C) or you have asthma, wear
a face mask or a scarf over your mouth.
- Protect your
extremities. When it's cold, blood is shunted to your body's
core, leaving your hands and feet vulnerable to frostbite. Try wearing a
thin pair of gloves under a pair of heavier gloves or mittens lined with
wool or fleece. You might want to buy exercise shoes a half-size larger
than usual to allow for thick thermal socks or an extra pair of regular
socks. And don't forget a hat or headband — 30 to 40 percent of your
body heat is lost through your head.
- Choose
appropriate gear. If it's dark, wear reflective clothing. To stay
steady on your feet, choose footwear with enough traction to prevent
falls. Wear a helmet for Cycling, skiing and snowboarding.
- Remember
sunscreen. It's as easy to get sunburned in winter as in summer
— even more so if you're exercising in the snow or at high altitudes.
Wear a sunscreen that blocks both UVA and UVB rays and has an SPF of at
least 15 or higher. Use a lip balm that contains sunscreen, and protect
your eyes from snow and ice glare with dark glasses or goggles.
- Head into the
wind. You'll be less likely to get chilled on the way back if you
end your workout — when you may be sweaty — with the wind at your
back.
- Drink plenty of
fluids. Drink water or sports drinks before, during and after
your workout — even if you're not thirsty. You can become just as
dehydrated in the cold as in the heat from sweating, breathing and
increased urine production.
- Pay attention to
wind chill. The wind can penetrate your clothes and remove the
insulating layer of warm air that surrounds your body. Fast motion —
such as skiing, running, cycling or skating — also creates wind chill
because it increases air movement past your body. When the temperature is
10 F (-12.2 C) and the air is calm, skiing at 20 miles an hour creates a
wind chill of minus 9 (-22.8 C). If the temperature dips well below zero
(-17.8 C), choose an indoor activity instead.
- Know the signs
of frostbite and hypothermia. Frostbite is most common on your
face, fingers and toes. Early warning signs include paleness, numbness and
loss of feeling or a stinging sensation. If you suspect frostbite, get out
of the cold immediately and slowly warm the affected area without rubbing.
If numbness continues, seek emergency care. If you suspect hypothermia —
characterized by intense shivering, slurred speech, loss of coordination
and fatigue — get emergency help right away. To help prevent problems,
warm your hands and feet every 20 to 30 minutes, and know when to head for
home.
- Stay motivated.
When it's cold outdoors, there's no need to hit the couch. With a little
knowledge and fortitude, you can meet the challenges — and reap the
rewards — of winter exercise. For many people, the solitude and quiet
alone are reason enough to brave the elements.
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