BRRRRR, here we are in the middle of winter. All you want to do is winter in your nice, warm home, curled up under a blanket with a hot drink.
Getting regular exercise during the cold winter months can be difficult, especially if you hate jogging on the treadmill or walking through the grocery store.
Cold rain, wind and low temperatures can keep even the most motivated person from exercising, but it doesn’t have to be that way. Exercise in winter is important because it makes you feel more energetic, which should make it easier to get out of bed on those cold, dark mornings.
If you’re the type of person affected by shorter daylight hours, exercise can improve your well-being and help you avoid the desire to eat more during the winter months.
If you’re tempted to pack away your workout gear and hibernate for the winter, here are some ways to beat the cold:
shift up! Many people make the mistake of dressing too warmly for winter training. When you exercise, you produce a significant amount of body heat, making the weather feel warmer than it actually is.
However, the problem starts when your sweat dries and you start to get cold. What is the solution?
Dress in layers. You can add and remove clothes as needed. Avoid making cotton your first layer as it absorbs moisture and stays moist close to your skin. Instead, wear a thin layer of synthetic material that wicks sweat away from your body.
Then add a layer of fleece for extra warmth and top it off with a breathable, waterproof outer layer. Resist the temptation to wear a heavy jacket or vest as this can lead to overheating, especially if you are doing an aerobic workout.
If it’s particularly cold, you can wear a face mask or scarf to warm the air before it enters your body. Of course, it’s always best to experiment with a variety of clothing items to suit your workout intensity.
Keep in mind that if you start sweating and then cool down, stop-and-go activities like alternating walking and jogging can make you more vulnerable to the cold weather.
Cover your extremities! Your hands, feet, and ears are the most vulnerable.
In cold weather, blood flow is usually concentrated in the center of your body, leaving less for your extremities.
To protect your hands, try wearing two layers of gloves – a thin layer under a thick layer – so you can remove the top layer when your hands start to sweat.
For your feet, consider buying sneakers that are slightly oversized to allow you to wear thick thermal socks. Your ears are important too, so don’t forget to bring a hat or headband!
Watch the weather! Training in cold rain can make you even more vulnerable to hypothermia. If your clothes get wet, your body temperature can drop, even if you’re wearing multiple layers.
So if it’s exceptionally cold and raining, do your workout indoors or skip it altogether until the weather clears. Wind is also an issue. Even if you dress warmly and wear multiple layers, wind can make exercising outdoors unsafe because the wind can penetrate your clothing and remove warm air that surrounds your body.
A good rule of thumb is to pick an indoor activity when the temperature drops below 38 degrees Fahrenheit. If it’s particularly windy outside, complete the second half of your workout with a tailwind. In this way, there is less risk of cooling down after sweating.
Hydration isn’t just for summer! You can get dehydrated in cold weather just as much as you can in hot weather, but it can be harder to notice. Sweating, urinating, and breathing releases water from your body, so make sure you’re drinking plenty of fluids before, during, and after your workout.
Fueling your workout is a bit more complicated. You need to consume an adequate amount of food to have enough energy to exercise, and this fact is compounded in the winter when you also need to generate enough body heat to keep warm.
The good news is that the digestive process does a lot of the work for you as it creates heat in the process of distributing energy throughout your body. The key to your winter training is to consume nutrients that are quick and easy to digest, but provide enough energy for long efforts.
Carbs like oatmeal, bananas, pasta, and peanut butter on whole wheat toast are great ways to warm up and fuel up for training in the cold!
Just because it’s cold outside doesn’t mean you should stop exercising. With a little extra preparation, your winter workouts can be fun, safe, and rewarding. Stay warm and healthy my friends.
Jody Holton writes about health for Port Arthur Newsmedia. She can be reached at jholton3@gt.rr.com.
