Winter Fitness: Safety Tips For Exercising Outdoor

Wearing layers, keeping your hands and feet warm, and checking the weather forecast can help you stay comfortable and safe while exercising outside in cold weather.

Cold temperatures can make even the most dedicated exercisers lose motivation. When that happens, it’s tempting to put your workout routine on hold until spring. However, you don’t have to let winter stop you from staying active. Use these tips to stay fit, warm, and motivated during cold-weather workouts.

Exercise Safely in Cold Weather

For most people, exercising in cold weather is safe. However, if you have certain medical conditions like asthma, heart issues, or Raynaud's disease, you should talk to your doctor first. They can advise you on any precautions to take based on your health and medications.

The tips below can help you stay warm and safe while working out in the cold.

Check the Weather and Wind Chill

Before heading outdoors, check the weather forecast. Temperature, wind, moisture, and how long you’ll be outside are important factors to consider for a safe cold-weather workout.

Wind and cold combine to create wind chill, a common feature in winter weather updates. Extreme wind chill can make outdoor exercise dangerous, even with proper clothing.

Wind can cut through your clothing and remove the warm, insulating layer of air around your body. Exposed skin is particularly at risk for frostbite.

When the air temperature is above 5°F (–15°C), the risk of frostbite is low – less than 5%. However, as the wind chill drops, the risk increases. At wind chill levels below –18°F (–28°C), exposed skin can develop frostbite in 30 minutes or less.

If the temperature falls below 0°F (–18°C) or the wind chill is severe, consider skipping outdoor exercise and working out indoors instead. Also, avoid exercising in rain or snow unless you have waterproof clothing.

Getting wet makes you more susceptible to the cold. If your clothes become soaked, it can be hard to maintain a safe core body temperature.

Recognize Frostbite and Hypothermia

Frostbite occurs when parts of the body freeze due to extreme cold. It commonly affects exposed areas like the cheeks, nose, and ears, but it can also happen to the hands and feet. Early signs include numbness, a stinging sensation, or loss of feeling.

If you think you have frostbite, get out of the cold immediately. Gently warm the affected areas, but avoid rubbing them, as this can cause further damage. If numbness persists, seek emergency medical help.

Hypothermia occurs when body temperature drops abnormally low. In cold conditions, your body can lose heat faster than it can produce it. Exercising in cold and rainy weather increases the risk, especially for older adults and young children.

Signs and symptoms of hypothermia include:

• Severe shivering
• Slurred speech
• Lack of coordination
• Extreme fatigue

If hypothermia is suspected, seek emergency medical help immediately.

Layer Up for Cold Weather

Wearing too many warm clothes during exercise in cold weather can be a mistake. Physical activity generates heat, making it feel warmer than it actually is. However, as sweat evaporates, it cools your body and can leave you feeling chilled.

To stay comfortable, dress in layers you can remove when you start sweating and put back on if needed. Start with a thin layer of synthetic fabric like polypropylene, which helps wick sweat away from your skin. Avoid cotton, as it retains moisture and stays wet against your body.

Add a middle layer of fleece or wool to provide insulation. Finish with a waterproof, breathable outer layer to protect against wind and moisture.

You might need to experiment to find the clothing combination that works best for your activity level. If you’re on the leaner side, you may require more insulation compared to someone with a heavier build.

Be aware that stop-and-go activities, like alternating between walking and running, can make you more susceptible to the cold. Sweating and then cooling down repeatedly can leave you feeling chilled.

Protect Your Head, Hands, Feet, and Ears

In cold weather, your body focuses blood flow on the core, which makes your head, hands, and feet more prone to frostbite.

Wear a thin layer of gloves made from a moisture-wicking material like polypropylene under a thicker pair of gloves or mittens lined with wool or fleece. Put on your gloves or mittens before your hands get cold, and remove the outer layer if your hands start to sweat.

Consider getting exercise shoes half a size or one size bigger than usual to make room for thick thermal socks or an extra pair of regular socks. Don’t forget to wear a hat to keep your head warm or a headband to cover your ears. If it’s extremely cold, think about using a scarf or ski mask to shield your face.

Remember Safety Gear and Sunscreen

If you’re exercising outside in the dark, wear reflective clothing. If you’re cycling, use both headlights and taillights. To prevent slips, choose shoes with good traction, especially in icy or snowy conditions.

When skiing, snowboarding, or snowmobiling, always wear a helmet. If your hands or feet tend to get cold, or if you have a condition like Raynaud's disease, consider using chemical heat packs to keep them warm.

You can get sunburned just as easily in winter as in summer, especially if you’re exercising in the snow or at high altitudes. Use a sunscreen that shields against both UVA and UVB rays, and apply a lip balm with sunscreen. To protect your eyes from glare off the snow or ice, wear dark sunglasses or goggles.

Stay Hydrated

Hydration is just as crucial in cold weather as it is in warm weather. Even if you don't feel thirsty, be sure to drink water or sports drinks before, during, and after your workout.

In cold weather, dehydration can still occur due to sweating, breathing, winter wind drying out your skin, and increased urine production. However, it may be harder to notice when it’s cold.

Cold-Weather Safety Tips

These tips can help you stay safe and make your cold-weather workouts more enjoyable. Pay close attention to how your body feels during outdoor exercise to reduce the risk of frostbite and other injuries.

If the weather is extreme, consider shortening your workout or skipping it altogether. Know when it’s time to head home and warm up. Always let someone know your route, and when you plan to return, just in case something unexpected happens.