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If you’re using cold weather as an excuse to avoid exercising outdoors, think again. The American College of Sports Medicine found that more people are injured exercising in the heat than in the cold.
“You can’t necessarily use the weather an excuse not to be active,” said Dr. Dennis Nolan, an internal medicine specialist with Winona Health.
Nolan, 61, started running about 15 years ago. He likes running in spring and fall best but believes the great outdoors can be enjoyed almost any time.
“Unlike the heat, you can dress for the elements,” Nolan said.
He suggests dressing for temperatures about 20 degrees warmer than it actually is. That means if it’s 30 degrees, dress like it’s 50 degrees.
“You generate your own heat quickly,” Nolan said.
Within 10 minutes, your body should start heating up. If you’re already hot within five minutes of exercising, you’re probably overdressed, Nolan said. Be sure to wear clothing that breathes.
Wind can add to the chill you feel. Your hands, toes, ears and face are most at risk, so be sure to cover them.
Sunscreen, even in winter, is also a necessity.
It’s possible to become dehydrated, even in winter, so be sure to drink plenty of fluids.
In addition to running, Nolan recommends cross-country skiing, skating, a simple walk or shoveling some snow.
Above all, keep in mind how much better you’ll feel afterward — and remember spring will come.
“Just go out and do it,” Nolan said. “Sometimes the hardest part of it is walking out the door.”
SAFE EXERCISING IN THE COLD
Get your doctor’s OK. For some people, cold air can trigger chest pain or asthma attacks. If you have any medical conditions or concerns about exercising outdoors, check with your doctor first.
Dress in layers. Start with a thin layer of synthetic material such as polypropylene, which draws sweat away from your body. Next try fleece for insulation. Top this with a waterproof, breathable outer layer. To warm the air you breathe, wear a face mask or a scarf over your mouth. Remember to wear a hat and gloves, too.
Choose appropriate gear. If you’ll be outdoors when natural light is poor, wear reflective clothing. To stay steady on your feet, choose footwear with enough traction to prevent falls. Wear a helmet for skiing, snowboarding and snowmobiling.
Remember sunscreen. Snow reflects the sun’s rays, so sunburn is possible even if you’re cold. You might want to wear lip balm, too.
Head into the wind. You’ll be less likely to get chilled on the way back if you end your workout — when you might 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.
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 degrees F and the air is calm, skiing at 20 miles an hour creates a wind chill of minus 9. If the temperature dips well below zero or the wind chill is below minus 20, choose an indoor activity instead.
Know when to call it quits. If you notice a patch of hard, pale, cold skin, you might have frostbite. Get out of the cold and slowly warm the affected area. If numbness continues, seek emergency care. If you suspect hypothermia — characterized by intense shivering, slurred speech, loss of coordination and fatigue — seek emergency care.
Source: Mayo Clinic
Contact Käri Knutson at kknutson@winona dailynews.com or (507) 453-3523.
