Tips for working out in the cold

Sports are an integral part of most people’s lives. Exercising in summer presents no serious difficulties while maintaining physical activity in winter can be rather challenging. Let’s see how we can organize workouts in the cold weather without compromising our health.

1. Prefer high-intensity activities. Scientists are sure that no air temperature is too low to exercise outdoors as long as you help yourself warm up. Opt for running or skiing instead of yoga or stretching, and the risk of hypothermia will be close to zero.

2. Wear adequate clothes. Winter workout exercises are harmless if you give careful thought to your outfit. Be sure you put on your thermals and quality sportswear suitable for the selected type of activity (the preferred materials are synthetic fabrics, fleece, and wool). Yet, don’t overdress to avoid excessive sweating.

3. Cover your head, fingers, and toes. It’s common knowledge that a large percentage of body heat is lost through the head, so always wear a sports cap. As for our limbs, they are more susceptible to cold since the main blood flow stays concentrated in our core. A wise idea would be to wear gloves and roomy sports boots that allow putting on woolen socks. And don’t forget to wear a scarf, especially if you’re prone to sore throats.

4. Avoid the rain and wind. Not all types of weather are suitable for winter workouts. Think of indoor exercising if it’s raining or snowing outside, or if a heavy wind is blowing.

5. Beware of your health state. Exercising in the cold weather is not recommended to people with certain health issues. For example, if you have asthma, heart problems, or Raynaud’s disease, it’s better to abstain from outdoor sports in winter and prefer indoor training. Anyway, consult your doctor before changing any of your sports habits.

6. Know the warning signs. In some cases, it would be better to stop exercising, even if in the beginning everything was going smoothly. For example, numbness followed by a tingling sensation is the first sign of your skin being frostbitten while unusually labored breathing could point at the icy air hitting your lungs.

7. Enjoy the scenery. Many people note that winter training is more stressful because of the cold weather and the heavy outfit, so try to find something that will help you distract from such inconveniences. Choose more picturesque locations, admire the shining snow, and let yourself unite with nature, at least for the time of your workout.