It’s the middle of winter, and if you live somewhere that sees all four seasons, there’s a good chance that you’re experiencing a pretty cold patch of weather right about now. Frigid temperatures can leave you wanting to curl up in bed with a warm blanket, but your body may still crave the regular exercise you strive to get the rest of the year. If you’ve gathered up the courage to brave the elements and head outside for exercise, you’ll want to be smart when confronted with colder temperatures. In today’s blog, we share 10 tips for exercising outside in freezing temperatures.
Exercising In The Cold
If you plan to head outside for a winter workout, here are some ways to stay safe and have a rewarding workout.
1. Layer Up – It should go without saying when exercising in the cold, but be sure to wear plenty of layers. You can always take layers off, but you can’t add more layers mid-run if you’re under-dressed.
2. Be Bright – Drivers may not be as focused on watching for pedestrians and runners since there’s fewer people outside due to the weather, so wear bright, reflective clothing that makes it easy to be seen.
3. Stretch – The cold weather means the synovial fluid that helps to lubricate our joints will be thicker, which can make it harder for joints to loosen up. Be sure your joints and muscle groups are adequately stretched before you head outside for a workout.
4. Stay Hydrated – Even though you won’t be losing as many fluids as you would on a hot summer day, be sure to stay hydrated so that your muscles can continue to function optimally during your workout.
5. Shorten Your Routine – Don’t expect to do a normal workout in harsh weather conditions. Cut your distance or duration down a bit so as not to overstress your body when it’s already stressed by the workout environment.
6. Bring A Buddy – Exercising with a buddy can help you stick to an exercise program and provide some oversight in the event either of you run into an issue while exercising in harsh conditions.
7. Have Your Phone Handy – Many people bring their phone along during an exercise program, but if you’re one of those people who likes to leave their phone at home and get lost in your own mind, make an exception this time so that you can reach out for assistance if something happens in the cold conditions.
8. Listen To Your Body – It’s always good to be in tune with your body during a workout, but if something just feels off during a cold weather workout, shut it down and try again another day.
9. Stay Close To Home – Change your running route so that you’re never too far from home. You don’t want to get halfway through your run when you’re at your furthest point from home when you realize there’s an issue. Stay closer to home in the event you need to get to a warm environment.
10. Indoor Workout – Finally, don’t feel like you have to brave the elements in order to have productive workout. There are plenty of exercise routines online or on Youtube that can help you stay active from the comfort of your living room. Feel free to wait out this cold streak with some indoor exercises.
Stay active and safe during the winter, and for more information about foot and ankle injuries, connect with Dr. Silverman!