The wonders of winter exercise

Exercising in cold temperatures has many advantages.

Photo: © amriphoto/Getty Images

Even though the temperature has dropped, that doesn’t suggest you have got to bring your exercise indoors.

Watch for hypothermia Exercising in cold weather increases the danger of hypothermia (abnormally low body temperature). Get emergency care immediately for those who develop symptoms resembling severe tremors, extreme fatigue, slurred speech, or lack of coordination. Always tell someone when you find yourself going out and carry a completely charged mobile phone.

Cool comfort

In some ways, winter can offer advantages that you aren’t getting in summer. For example, cold weather can actually improve endurance, Dr. Tanford says. “In cooler temperatures your heart doesn’t have to work as hard, you sweat less, and expend less energy, all of which means you can exercise more efficiently.”

Studies have also shown that exercise in cold weather can convert white fat, especially belly and thigh fat, into calorie-burning brown fat.

Plus, winter workouts provide help to cope with sunlight, which can assist alleviate seasonal affective disorder, a variety of depression that some people experience in the course of the winter months. Although exercise in cold weather is secure for most individuals, if you have got certain conditions, resembling asthma or heart problems, seek the advice of your doctor to review any special precautions based in your condition or medications.

Heat to cold Arm Rings: Place your arms at your sides, palms down, at shoulder height. Start making small circles and steadily make them greater until you complete 20 circles. Then go from larger to smaller circles until you have got accomplished 20 more. Arm swing: Stand along with your feet shoulder-width apart and swing your arms in unison to the suitable after which to the left while rotating from the waist. Go forwards and backwards until you complete a complete of 10 swings (five on either side). Advanced Steps: Stand along with your feet shoulder-width apart. Lift your right knee high toward your chest (touch the wall for balance or place one or each hands around your knee if needed). Hold for one second, then return to the starting position. Repeat the movement along with your left knee. Go forwards and backwards until you lift each knee five to 10 times. Lungs: Stand along with your feet together and step forward along with your right leg, bending each knees at 90° angles and lower your body. Return to the starting position and repeat the movement along with your left leg forward. Repeat the sequence five to 10 times.

get out

Dr. Tanford says you have got to respect the cold weather and be certain that you are properly prepared, just as you do with the warmth and humidity of summer. Here are some tricks to stay secure and healthy while having fun with your cold weather exercise.

Wear layers. Wear clothes which you can easily take off and placed on again as needed. Start with a skinny layer of synthetic material, resembling polypropylene, that wicks sweat away out of your body.

Next, add a layer of fleece or wool for insulation. (Always avoid cotton, which absorbs sweat and may cool you down.) Top it off with a water-proof, breathable outer layer. “You may need to experiment to find the right combination of clothing based on your exercise intensity and comfort level,” says Dr. Tanford.

Protect your head, hands and feet. When it’s cold, blood flow to the core of your body helps keep you warm, stopping your head, hands, and feet from getting cold. Wear gloves product of wool or fleece, or add a skinny pair of glove liners product of wicking material under a heavy pair of gloves. Also, wear heavy socks and a wool hat, and protect your eyes from wind and glare with dark glasses.

Apply sunscreen. It may not feel hot, but you may still get sunburned within the winter. Your risk increases for those who are surrounded by snow, which might reflect sunlight. Always wear a product that blocks each kinds of ultraviolet rays — UVA and UVB — with an SPF of at the very least 30, and a lip balm with sunscreen.

Stay hydrated. You usually tend to develop into dehydrated in cold weather since the cold air reduces thirst. While you could not need as much fluid as in the summertime, you continue to need to take care of the identical approach to hydration. “Drink water before, during and after your workout and pay attention to thirst,” says Dr. Tanford. If you wish help, set a timer in your phone or fitness tracker to remind you to drink.

Choose a secure level. Make sure your route provides good ground and is evident and secure to navigate. Wear shoes with good traction and put money into walking poles for support and to forestall slips and falls. “Always remember to monitor how your body feels during cold weather exercise,” says Dr. Tanford. “Enjoying outdoor exercise is a top priority.”