How to Excerise in Cold Weather

Exercising safely in winter weather is just a matter of common sense. When the cold is sharp enough to turn your ears red and make your fingertips tingle, consider limiting your outside exercise time. When you feel exhausted or uncomfortably cold, just stop what you're doing and find a sheltered place to rest.

Dressing in layers is also very important, because while you're doing the most active of your outside exercise regimen, you can temporarily take off some layers for more comfort and flexibility. However, don't remove any damp clothing while outside if you've experienced heavy sweating, because exposure to air can lead to lowering of body temperature.

Wool under- and outer clothing, as well as thick wool socks, can absorb perspiration and prevent the cold from penetrating. Rubber-sealed shoes keep water and cold from affecting your feet. Wear a wool cap that can be pulled down to cover your ears, or take along ear muffs. Wool-lined leather mittens or gloves are a must.

For the fit athlete, exercising outdoors in severe cold shouldn't be too much different than similar activities at other times of the year. Limber up inside for ten minutes, put on your winter gear and go for it. However, if the exercise is very active, such as biking, skiing, skating, running or building a snowman, realize that severe weather, especially in heavy wind and snow, makes breathing more difficult. The very young and senior outdoor athletes need the most watching for dangerous symptoms while they're exercising outdoors in winter.

Every 30 minutes or so, look for a sheltered place and take a five-minute break to rest and catch your breath. Use the time for a quick snack and to sip from a thermos of cocoa or other sugared-energy drink. A nip of brandy may help warm the athlete, but there's the danger that alcoholic drinks can dilate the blood vessels and speed up the loss of body heat.

Whether your winter outdoor exercise is running, biking, skiing, skating or any other activity that could take you a distance away from shelter, bring a fully-charged mobile phone. Be prepared to use it for communicating with home, as well as for making calls in case of cold-related distress or other emergency.

Of course, adequate winter clothing alone and hot cocoa can't prevent Old Man Winter from trying to put the freeze on outdoor athletes. You should always be on alert for early warning signs. Often, the first is uncontrolled shivering, which indicates the muscles are automatically contracting and expanding to attempt warming.

Another is oncoming frostbite. The exposed areas of nose, cheeks, lips, ears and ungloved fingers will turn bright red, and at first, they'll start to feel numb. If they're not covered immediately, or the athlete finds shelter from the cold, a tingling feeling happens. That may quickly turn to pain and skin damage. Help for frostbite, once the athlete has been removed from the cold, is warm compresses, and then gently apply rubbed-on Vaseline or other gentle skin balm.

If the shivering becomes uncontrollable, it may be caused by hypothermia. This is considerably more serious than frostbite, because it involves a drop in body temperature and heart rate, which could become life-threatening. If not arrested, hypothermia causes increasing muscle stiffness and confusion. For someone riding a bike, skiing or running in a competitive race, it can be a real hazard if no immediate action is taken.

Anyone showing signs of hypothermia should be immediately covered with blankets, and taken inside as soon as possible. If the victim is a child, your body heat can help until you can remove the child from the cold. An athlete suffering from modest frostbite may resume outside activities after rest and proper treatment. However, anyone suffering from hypothermia, should be kept indoors for at least a day, and when appropriate, receive professional medical help and further observation.

Exercising safely in cold weather can bring hours of stimulating fun for outdoor athletes of all ages. A few sensible precautions and ability to provide immediate help if adverse physical conditions arise, can add a sense of security to the many enjoyments winter exercise offers.