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It’s getting colder but I’m not ready to bring my exercise routine inside yet. Is it safe for me to keep working out in cold weather?
Even though winter is on its way, it’s normal for dedicated athletes to want to keep working out in the fresh air as long as possible. But the drop in temperatures can make your body more susceptible to illness and injury, so it’s important to take a few precautions before exercising out in the cold.
Check the temperature. According to the National Safety Council, exercising outside becomes dangerous when the combined temperature and wind chill fall below -20° Fahrenheit. Check the weather before venturing out to make sure it’s not too cold for an outdoor workout.
Layer up. Dress in layers that you can easily remove if you start overheating. Start with a layer of lightweight synthetic material that dries quickly, followed by a wool or polyester fleece layer. Your outer layer should be lighter weight and water repellent to help you stay dry when training in rain, snow or wind.
Wear a hat and gloves. Approximately 50 percent of your body heat escapes through your head, so a hat of some kind is a must. Also, in cold weather your body tends to route blood away from your extremities to keep your internal organs warm, so wear a pair of warm gloves to protect your hands.
Don’t forget hydration. Just because it’s cold out doesn’t mean you can forget about staying hydrated. In fact, you may be in more danger of becoming dehydrated because it’s more difficult to notice in cold weather. Be sure to drink plenty of fluids before, during and after your workout, even if you don’t feel thirsty.
Cover your face. A loose scarf or other covering can help protect your face and also help warm up cold air before you inhale, which helps protect your lungs.
Don’t skimp on footwear. Choose sturdy running shoes or footwear that will help keep you from slipping on snow and ice.
Know the danger signs. A long workout in frigid temperatures can put you at risk for hypothermia and frostbite, so it’s important to know the warning signs so you can cut your workout short if need be. If you start to experience symptoms like intense shivering, slurred speech, loss of coordination, numbness, loss of feeling or a stinging sensation in your hands and feet, get out of the cold immediately and seek medical care.
Stretch. Our bodies tend to stiffen up more easily in cold weather, so take some time to stretch and warm up before your workout to help reduce your risk of injury.
—Dr. John Schnell, section chief of orthopedics at Robert Wood Johnson University Hospital Hamilton
This content is intended to encourage a healthy lifestyle. For medical advice and treatment, see a physician.
