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 JANUARY 11, 2005 Tips for Exercising Outdoors in Cold Weather When a cold snap hits, exercise programs often hit a snag it's too cold and nasty out to work out. You can exercise safely outdoors by following Dr. Allan Levy's advice on how to deal with the cold weather while exercising. o Mask yourself. Wear a ski mask or a scarf around your nose and mouth to protect exposed skin surfaces. You may look scary, but you're less likely to be exposed to the biting wind and cold. o Make like the Michelin Man. Put on several layers of clothing to puff yourself up. You can always remove a layer once your body warms up as you work out. o Wear mittens, not gloves. Most gloves don't provide adequate protection from the cold unless they are insulated. Mittens keep your hands warmer and can help prevent frostbite. o Warm up, warm up. Double your warm up and stretching time before heading outside to make sure that muscles are warm and loose. A jogger who gets out of bed in the morning, puts on a training suit, and dashes out into the cold weather without warming up and stretching is just asking to pull or tear a muscle. o Warm down slowly. When you get back from your work out, don't immediately jump into a hot shower. Take time to warm down with simple calisthenics as your body recovers from the cold, and then stretch again. o Watch your step. Icy slop on the sidewalks and roads makes them slippery and narrow, so watch where you are running. Be particularly aware of oncoming cars with spinning wheels. o Take your medication. If you are susceptible to exercise induced asthma, make sure to use your bronchodilator before you head out. Cold, dry air can trigger an asthma attack. |
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