She Strengthens

Embracing the Chill: How to Safely Exercise Outdoors in Cold Weather

When the temperature drops, it’s tempting to trade your outdoor workout routine for a cozy indoor session. But with the right precautions, you can continue to enjoy the benefits of exercising outdoors, even in the cold.

No Temperature is Too Low

According to the American College of Sports Medicine, there’s no temperature too low for outdoor exercise, as long as you take steps to minimize cold-weather risks. While high-intensity workouts like boot camp training and treadmill running are better suited for staying warm, your body will work to maintain a core temperature of 98.6°F regardless of the activity.

Cold Weather Challenges

Exercising outdoors in cold weather comes with its challenges. A runny nose, for instance, is an adaptive measure to keep your sinuses from getting too dry. And while icy air can irritate your airways, it’s unlikely to damage your lungs outside of extreme Arctic conditions.

Who Should Be Cautious

Certain individuals should exercise caution before venturing outdoors for a midwinter run. Those with asthma, poor blood circulation, or heart problems should consult their doctor before exercising in cold weather.

7 Tips for Safe Outdoor Exercise in the Cold

1. Avoid Extreme Wind Chill: If the wind chill is in the negatives, it’s best to opt for indoor exercise. Extreme wind chill can make it unsafe, even with warm clothing.

2. Know the Warning Signs: Be aware of the first signs of frostbite, including cold, red skin, tingling, numbness, or a burning sensation. If you suspect frostbite, head back inside and warm the affected area gradually.

3. Dress Wisely: Wear synthetic fabrics, fleece, and wool to keep you warm and dry. Avoid cotton, as it loses its insulating power when wet.

4. Cover Your Extremities: Blood flow concentrates in your core, making your limbs more susceptible to the cold. Wear gloves, hats, and thermal socks to keep your extremities warm.

5. Avoid Rain and Wind: Rain and wind can make it difficult for your body to regulate its temperature. Try to avoid exercising in these conditions if possible.

6. Don’t Overdress: While it’s okay to feel cold at first, overdressing can lead to excess sweating, which increases the risk of hypothermia.

7. Enjoy the Scenery: Exercising outdoors provides a unique opportunity to enjoy the beauty of nature. Take in the views and use the experience as a chance for mindful meditation.

By following these tips, you can safely enjoy the benefits of outdoor exercise, even in the cold. So why not give it a try?