Cold Weather Exercise

Posted on February 28, 2012

 

“The winter makes it tough on people who are trying to stay in shape. Even the most devout outdoor athletes have to contend with less daylight, extremely cold temperatures, and messy roads. However, with the proper precautions and a little creativity, walking outside in the winter is not impossible.”
Michael Gauvin
Business Development Manager

Where You Walk

• Start your walk into the wind so you will finish with it at your back.
• Choose parks or roads that provide shelter from the wind.
• Select routes that are cleared of snow or ice and do not have standing puddles or mud slicks.
• Use caution when walking on roads. Cars may have difficulty seeing you and maneuvering around you in rain or snow.
• Check the local tracks to see if there is a good outdoor or indoor alternative to the sidewalks or streets in poor weather.

Plan for refuges along the way: Is there a store, park restroom, or other place you can duck into to warm up during your walk if needed?

Dressing in Layers

Next to the skin: Your base layer should wick sweat away from your body to keep your skin dry. Don’t wear cotton – save your T-shirts for other purposes. Wear good long underwear pieces made from fabrics such as Coolmax®, polypropylene, Thermax®, Thinsulate®, and silk.

Insulating layer: This layer will keep you warm, and you can shed it once you warm up. Some examples of good insulating layers are wool, fleece, and down in a jacket, shirt, or vest.

Outer layer: To protect you from the elements, wear a windproof and water-resistant jacket, loosely. Also, make sure there is reflective material on the jacket.

Pants: If the weather is frigid, you can wear long underwear bottoms or tights underneath another pair of pants to keep you warm. Avoid cotton and denim as they hold moisture. Running pants or running tights made of synthetics that wick moisture will keep you more comfortable in rain and snow.

A Change of Clothes: If your walking route is away from home, bring along a set of warm, dry clothes to slip into immediately after walking to keep from getting chilled by wet walking clothes.

Accessories

Hats: A hat is essential to keeping your body heat from escaping. Your hat should be made of warm materials that will also wick moisture away from your head without sacrificing warmth.

Gloves or mittens: Mittens will keep your hands the warmest as the fingers work together to build up warmth. Look for windproof mittens.

Water bottle: You need water in winter as much as in summer. Bring water along to stay hydrated.

Scarf, neck gaiter, ski mask: Having a scarf or similar item to wrap around your neck when the wind turns brisk can be very important. Sunscreen and lip protector: The lips and face can chap easily without protection.

Footwear

Waterproof shoes or boots: If your walks are wet or snowy, invest in a pair of waterproof walking or hiking shoes. Many companies have lightweight styles to keep you dry. You can coat shoes with water- repellent fabric treatments.

Traction: Don’t wear slick-soled shoes if there is wet or snowy pavement. If the conditions are difficult, wear shoes with great traction to avoid slipping.

Socks: Switch to heavier socks or wear two pair for more insulation. Test your socks with your chosen shoes to make sure there is still wiggle room for your toes.

Categories: Winter 2012