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 mean you may have to bring your exercise indoors.

Watch for hypothermia Exercising in cold weather increases the chance of hypothermia (abnormally low body temperature). Get emergency care straight away in the event you develop symptoms corresponding to severe tremors, extreme fatigue, slurred speech, or lack of coordination. Always tell someone if you end up going out and carry a completely charged cellular phone.

Cool comfort

In some ways, winter can offer advantages that you just don't get 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 enable you to cope with sunlight, which may also help alleviate seasonal affective disorder, a form of depression that some people experience throughout the winter months. Although exercise in cold weather is protected for most individuals, if you may have certain conditions, corresponding to 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 step by step make them larger until you complete 20 circles. Then go from larger to smaller circles until you may have 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.

come out

Dr. Tanford says you may have to respect the cold weather and make certain you're properly prepared, just as you do with the warmth and humidity of summer. Here are some tricks to stay protected and healthy while having fun with your cold weather exercise.

Wear layers. Wear clothes that you could easily take off and placed on again as needed. Start with a skinny layer of synthetic material, corresponding to 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 might cool you down.) Top it off with a water-resistant, 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'll be able to still get sunburned within the winter. Your risk increases in the event you 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 a minimum of 30, and a lip balm with sunscreen.

Stay hydrated. In cold weather you usually tend to develop into dehydrated because the cold air reduces thirst. While it's possible you'll not need as much fluid as in the summertime, you continue to need to keep up the identical approach to hydration. “Drink water before, during and after your workout and pay attention to thirst,” says Dr. Tanford. If you would like help, set a timer in your phone or fitness tracker to remind you to drink.

Choose a protected level. Make sure your route provides good ground and is evident and protected to navigate. Wear shoes with good traction and spend money on walking poles for support and to stop 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.”