Going outside in the wintertime is good for you. After all, whether you’re trying to fit in a workout or just in need of some fresh air and sunshine, you don’t want to stay cooped up indoors until spring!
But not so fast—cold weather demands a little bit of extra care, especially if you’re going to be engaging in physical activity. Before you head out the door, be sure to take these precautions:
Check the weather. Remember to consider the temperature before you go outside—and that includes the wind chill. Extreme cold, even when you’re bundled up properly in warm clothing, can be dangerous. Any temperature below 0 degrees Fahrenheit poses a risk. In these situations, avoid outdoor exercise and do an indoor workout instead. The same goes for days when it is precipitating, unless you have waterproof exercise attire.
Layer up properly. There’s a science to layering your outdoor winter clothing. Start with an innermost layer in a moisture-wicking fabric (think Under Armour or similar sportswear). Avoid cotton, which does a poor job of retaining body heat and will, actually, make you colder if it gets wet from snow or perspiration.
After your first layer, put on a warm middle layer of fleece or wool. Take care that your clothing is loose enough that outer pieces will go over inner pieces, but still fitted enough that you won’t get wind trapped between layers.
Your top layer should be something light and waterproof, especially if you’re going out in the snow.
Wear gloves, a hat, and proper socks. While you’re dressing yourself, remember that blood flow concentrates in your core (i.e. your shoulders, chest, stomach and hips), which can mean there’s less blood to warm up your head, hands and feet. Protect your hands and feet by wearing gloves and socks that have a moisture-wicking inner layer of fabric and a heavier, warmer outer layer.
Choose a hat made from wool or fleece that will cover your ears.
If you find that the cold air is burning your lungs, something that individuals with asthma are particularly prone to, you can wear a scarf around the lower half of your face to warm the air you’re breathing in.
Recognize the signs of hypothermia. If your body is losing body heat faster than it can produce it, your body temperature will drop dangerously low. Once it goes below 95 degrees, you are at risk of hypothermia, which can cause such problems as a heart attack, kidney problems, and liver damage.
Watch for signs of hypothermia like pale skin, a puffy face, slowed speech, and slurred words. Late-stage signs of hypothermia include slow movement, clumsiness, shallow breaths, and a slowed heartrate. In extreme cases of hypothermia, you could black out or lose consciousness.
Hypothermia is a medical emergency that demands attention. While you wait for help from medical personnel, try to warm a hypothermic person up by removing any wet clothing, covering the person with a blanket or dry coat, and moving them inside or to a warmer location.
