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Tips for Cold Weather Activity

When the temperatures get colder, it's tempting to put on the fuzzy pants and slippers and just hit the couch with a warm blanket. We know that staying active year-round is important for our health, though. There are actually some perks to wintertime workouts, such as getting out in the sunlight for a daily dose of vitamin D and boosting your immunity during cold and flu season.

Safety Tips

  • Being prepared is the most important part of being active outside in colder temperatures because that cold, along with brisk wind and precipitation
    like rain or snow, can deplete your body heat. Always check weather conditions and the forecast before you head outdoors.
  • Wear layers.  Knowing how to layer your clothing can help keep heat in and keep the cold and dampness out. It can be tempting to start with a cotton shirt, but if cotton becomes wet due to precipitation or sweat, the moisture is trapped and can make you feel colder. Instead, experts recommend starting with a moisture-wicking fabric that pulls moisture away from your skin. For the next layer, go with something warmer like fleece. Your top layer should be a thin, waterproof layer.
  • Stay hydrated! You may not think about dehydration in colder weather like you do when it's warm outside. You may not necessarily feel thirsty, so just ensure you are drinking enough water (remember: water is best, as sugary and caffeinated drinks can dehydrate you!).
  • Know the signs of hypothermia, which occurs when your body isn't able to keep the internal body temperature warm enough. It is dangerous - and potentially deadly. Symptoms to watch for include: shivering, feeling confused, slow reactions, slurred speech, cold feet and hands and sleepiness.
    Young children and older adults may be at more risk. Be aware, and if you notice these symptoms in yourself or in someone else, take action by
    getting indoors and seek medical help
    . (follow this link for more hypothermia information from the Centers for Disease Control and Prevention)


Outdoor Activities to Try
In addition to getting out for a walk or run (be careful of icy surfaces!), there are lots of other ways to be active outdoors, such as:

  • Hiking
  • Shoveling snow
  • Ice skating
  • Sledding
  • Cross-country skiing
  • Downhill skiing
  • Snowboarding
  • Snowshoeing
  • Have a family snowball fight

Before starting any new physical activity program, be sure you check with your doctor.


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