It’s cold outside, but that’s no excuse to skip your workout! Hunkering down in the winter is a natural reaction to cold temperatures and shorter days. However, maintaining an active routine and spending time outdoors is excellent for keeping your mental and physical health in good shape throughout the winter.
Seasonal Affective Disorder, a type of depression common in the winter, impacts more than 10 million adults. Exercise is well known to combat depression and is overall good for your physical health by reducing stress and anxiety levels, lowering blood pressure, and strengthening bones and muscles. Being out in nature and the fresh air also benefits your overall health. Nurtured by Nature, an article in the American Psychological Association, cites several studies revealing the positive effects of being in nature on our attention spans, stress reduction, and general happiness.
So, while it’s okay to snuggle up with a warm blanket for a binge fest on an occasional snowy day, your overall well-being will improve if you also plan to exercise at least 30 minutes a day.
When heading outside for exercise and fresh air, it’s also critical to be safe. Here are some tips on how to exercise outdoors safely in the cold:
Dress Appropriately
Wear multiple layers of loose-fitting, breathable clothing to help you stay warm and dry. Keep extremities warm, including your feet, hands, and head, by wearing warm, waterproof gloves, socks, a scarf, and a hat. Appropriate footwear for the winter is waterproof and sturdy.
Hydrate and Fuel Up
Drink plenty of fluids. Staying hydrated is key to safe exercising, even in the cold. Fuel up with protein and nutrient-rich foods, and bring snacks for longer outings.
Mind Your Breathing and Pace
Start slow. If you’re not used to exercising in the cold, take it easy at first. It is often more challenging to breathe in colder weather, especially if you have asthma or other bronchial issues. Build up your endurance gradually.
The best way to breathe in cold weather is through your nose as it warms up the air faster. Wearing a breathable bandana or scarf over your mouth is also helpful for keeping the air you breathe in warmer.
Be Aware of Cold Weather Risks
Avoid going out during frigid weather, below zero Fahrenheit (minus 18 C), or in rainy, snowy weather without proper waterproof clothing. Extended time in cold, wet weather can lead to hypothermia and frostbite.
Stop and go indoors if you’re feeling cold while exercising outdoors and can’t warm up. It’s essential to listen to your body and not push yourself too hard in the cold. Signs of hypothermia include shivering, slurred speech, and confusion. If you or someone you’re with starts to experience these symptoms, seek medical attention immediately.
Frostbite is damage caused to the skin and tissues due to exposure to cold weather. Early signs include numbness and swelling and typically occur on exposed areas such as fingers and cheeks. Go inside as quickly as possible and treat with warm water. Prolonged exposure can lead to skin peeling, blisters, or blackened skin and requires immediate medical attention.
Sunburn is also a risk, even in the winter. Make sure to apply sunscreen.
Prepare for Early Darkness
Winter means shorter days. Exercising after work may mean you will be doing so in the dark. Protect yourself and ensure that drivers and others can see you by wearing reflective and light-colored clothing and headlamps.
Watch for Frozen Ice
Slipping on ice is one of the most common causes of injury during winter. Falls can cause bruising, head injuries, and broken bones. Keep an eye out for ice patches when walking or running. To prevent falling, move slowly and take shorter steps, avoid steep hills, and wear appropriate shoes.
Don’t let the cold weather stop you from being active! Winter weather can be challenging to get used to. But with a few precautions, you can safely enjoy the outdoors all winter long!
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This content is brought to you by Metroparks. One of America’s premier metropolitan park systems, the Huron-Clinton Metroparks have served the people of Southeast Michigan since 1940. Managed by the Huron-Clinton Metropolitan Authority, the Metroparks are made up of 13 properties in Livingston, Macomb, Oakland, Washtenaw, and Wayne counties. The Metroparks are open 365 days a year and encompass 25,000 acres of nature and recreational facilities. Each year more than 1.5 million people engage with the Metroparks to enjoy amenities such as picnicking, fishing, swimming, boating, hiking, nature study, biking, golf, disc golf, cross country skiing, sledding, snowshoeing, and a diversity of outdoor programs and special events. The Metroparks also provide educational resources on science, nature, history, and the environment. Learn more at Metroparks.com.
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