It is the time of the year where exercising can be discouraging and eating is the best activity to do. Maintaining a healthy lifestyle during cold season can be excruciating especially when suddenly you become too lazy to exercise and nothing can seem to motivate you. Staying fit is out of the way during these seasons when you are stuck indoor and do nothing due to the harsh weather outside. Well, I don’t think so! According to the American Council on Exercise says that it is okay to exercise during cold weather but just keep in mind to avoid hypothermia and take some safety measures. Here are simple guidelines you can follow in order to exercise during the cold weather.
Put on enough layers of clothing
Cloistering yourself from the wind and other cold elements is good to keep you away from hypothermia. Wear multiple layer of clothing and when you feel over-heated, you can always remove one layer to adjust with your body temperature. Tips: the first layer cloth should be made of lightweight synthetic or polyester materials. Second is wool or polyester fleece. Last layer should be water-proof cloth to keep you dry externally. Do not wear cotton material for this will make you wet.
Cover your head
The head is the most important part of your body. Around 50% of body temperature is lost because the head is not covered. Wear a hat or bonnet to preserve your body heat especially when you are about to go outside.
Cover your hands with gloves
Hands and feet are next to head. Do not take it for granted because keeping your hands and feet warm is the key to cover you from cold temperature. On the second note, gloves can help you from skin damage and frostbite. While for your feet, just make sure to correctly insulate your torso because it will bring blood back to your lower body.
Know the weather in advance
Check out weather forecast, winds, air temperatures and other factors before you decide to e before you decide to exercise outdoor. As much as possible avoid exercising if the temperature is -20°F. Meanwhile, if the weather shows a good signs of temperature, then you are good to go.
Consider using a face mask
When exercising outdoor, you should consider using face mask or scarf because the weather might damage the skin on your face especially on the nose area, this will help protecting your lungs while inhaling and exhaling.
Drink plenty of water
Water keeps you dehydrated and warm. During cold season people do not really drink a lot of water and end up dehydrated. If you are exercising, drinking water helps you to sweat, breathe well and promotes urine production. You can choose between plain water or sports drink, either way will do.
Putting up the right gear
It depends on what types of exercise or sports you are going to do. Make sure you wear a proper pair of boots or footwear that is suitable for winter. Make sure it is warm and also water-proof to make things easier for you. You also might consider using light-colored outfit to keep you visible from drivers or other people with vehicle. Activities you can do during winter apart from exercising is skiing, snowboarding and snowmobiling. Important: wear your helmet, goggles, knee and elbow pads and other extra safety gears as required.
Most people committed this crime of not using sunscreen during winter. Not because it is cold, hazy and gloomy you can skip using sunscreen. As a matter of fact, the sun’s UV rays are the same as during summer and can damage your skin. The Food and Drug Administration endorses using sunscreen that has an at least SPF30 when you are going outside and exposing yourself to the sun.
Whether you are heading towards the gym, or exercising outdoor, walking, running, biking, skiing, snowboarding etc. it is important to know your direction. Getting lost during winter is one of the things you must avoid since it is very dangerous. Plan your route in advance or listen to your local radio station regarding streets or roadblocks due to snow. Make sure your route has a place where you can rest to avoid being too worn out. If you are on bike or jogging, find an alternative trail you can pass by in case the other is blocked from the harsh weather conditions.
Two is better than one
I must say finding a partner to go for an outdoor exercise with you is always the best thing you can do. Find someone likeminded, a friend, a group or your coach to go for an outdoor adventure during winter season. This will not only help and motivate you to workout but also you get the chance to learn more from his/her (if they are your coach), or to spend quality time together (if they are a close friend or group of friends).
Doing some outdoor exercise or sports outdoor can be very adventurous, fun and it is very challenging as well. Nevertheless, observe your body once in a while – you’ll know it when your body is tired or having a problem. Furthermore, always be alert with the weather changes. You will never know how Mother Nature suddenly changes without further notice. If you feel something is not right with the weather, skip the fun, pack your thing and immediate return home. You can always return next time.