Winter exercise: Safety tips for outdoor exercise

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Cold outdoor temperatures can be frustrating even for those who regularly exercise. However, you can try some of the following exercise tips so that you no longer have to fear that cold weather will affect your exercise routine.

1. Check weather conditions

Exercise is safe for most people, even in cold weather. However, if you have certain medical conditions, such as asthma, Raynaud's disease or heart problems, you should first see your doctor to see what type of exercise is right for you. friend. This will also be based on your medical condition or medications you are taking.
When exercising in winter, you should check the weather forecast before going out. Factors including temperature, humidity, wind along with the length of time you will be outside are key factors in planning cold weather safe exercise.
Cold wind is a most common factor in winter days. Severe cold winds can make it unsafe to exercise outside, even if you're wearing warm clothing. Wind can penetrate clothing and destroy the insulation created by the warm air that surrounds your body. As a result, any skin exposed to cold winds can be susceptible to frostbite.
The risk of frostbite will be less than 5% when the air temperature is above 5 F (minus 15 degrees C), but the risk will increase as the cold wind subsides. At wind chills below minus 18 F (minus 28 degrees C), your skin can become numb in 13 minutes or less.
If the temperature drops below 0 F (minus 18 degrees C) or the wind chills are too strong, you should consider resting or choosing a gentle exercise indoors. Also, consider exercising if it's raining or snowing, unless you have waterproof gear. Being wet makes your body more susceptible to cold. This makes it impossible for you to keep your body temperature high enough.
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2. Recognize the signs of frostbite and hypothermia

Frostbite is an injury to the body caused by freezing, most often occurring most often in areas of skin that are not well covered, such as the nose, cheeks, and ears. It can also occur on the hands and feet. Some early warning signs of frostbite include numbness, loss of sensation, or a stinging sensation in the body.
If frostbite is suspected, you should immediately get out of the cold area. Then slowly warm the damaged skin, but absolutely do not rub as this can hurt your skin. If frostbite still does not go away, you should seek emergency care immediately.
Hypothermia is also another condition that is easy to encounter when you exercise in winter weather. It usually occurs when the body's temperature is abnormally low. When exposed to cold temperatures, the body will begin to lose heat faster than it can produce. Older adults and children are at a higher risk of developing this condition. Some signs and symptoms of hypothermia include:
Stuttering Severe shivering Fatigue Loss of body coordination When these signs are present, seek emergency help. level for prompt treatment.
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3. Wear extra layers of clothing when exercising outdoors

Dressing too warmly is a big mistake when exercising in cold weather. Exercising will generate a significant amount of heat, enough to make you feel much warmer than you really are. However, the evaporation of sweat pulls heat away from your body and makes you feel cold. So what is the solution to this?
When exercising outdoors, it's a good idea to wear layers of clothing that you can take off as soon as you start to sweat and then re-wear if necessary. First, you should choose to wear a thin layer of synthetic material, such as polypropylene, to absorb sweat from your body. At the same time, you should avoid wearing cotton shirts because it can trap sweat on the skin. Next, you can put on an extra layer of fleece or wool for insulation. Finally, top it with a waterproof and breathable layer.
You should experiment a few times to be able to find the right clothing combination for you based on your training intensity. If you are a light person, you may need more layers of insulation than a heavier person.

4. Keep your head, feet and ears warm when exercising in winter

When it gets cold outside, blood flow is concentrated mainly on core areas in the center of your body, leaving your head, hands, and feet vulnerable to frostbite. So, before you go out to exercise, you should put on a pair of thin gloves lined with a soft material (such as polypropylene) under a thicker pair of gloves lined with wool or fleece. Accordingly, you should put on gloves before your hands get cold and then take off a pair on the outside when your hands are sweaty.
In addition, you should also buy an extra large pair of exercise shoes (half the size of the normal pair) so that you can wear thick thermal socks inside. And don't forget to add a hat to keep your head warm or a headband to protect your ears.

5. Wear protective gear and apply sunscreen when exercising outdoors

You should wear reflective clothing if exercising outside in the dark. To avoid falls, especially in icy or snowy weather, you should choose a suitable pair of shoes or sandals that have enough traction and friction.
If skiing, snowboarding or snowmobile riding, you should use a helmet. In addition, you should also consider using a chemical heat pack to warm your hands or feet, especially if you are at high risk of cold fingers and toes, or are suffering from Raynaud's disease.
Winter or summer can both damage your skin by UV rays, the risk is even higher if you exercise in the snow or at high altitudes. So, before going out to exercise, you should apply sunscreen to block the harmful effects of both UVA and UVB rays. Besides, protect your eyes from the glare of the snow with sunglasses or goggles.

6. Drink lots of water

Don't forget to stay hydrated too, as it's just as important in cold weather as it is in hot weather. You can drink water or a sports drink before, during, and after exercise, even if you're not really thirsty. The risk of dehydration in winter is increased when you sweat more, increase urine production and are accompanied by the drying effects of cold winds. Therefore, you should remind yourself to regularly replenish water for your body.
Exercise is a healthy physical activity. However, exercising in cold weather needs to be considered in several respects. Therefore, to ensure safe outdoor exercise, you can refer to some of the tips provided in the above article.

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Reference source: mayoclinic.org