Best Tips for Exercise in Cold Weather and Safety Method

exercise in cold weather

Exercise in cold can be good or bad, such as asthma, frostbite, ear pain, knee pain, and best safety tips.

The change to colder winter weather also makes us feel lethargic and discourage our desire to go outside. But before you pull the blankets or curl up the fire to watch your favorite show, consider the potential benefits of cold-weather workouts. Apart from helping to alleviate concerns of possible winter weight gain, running outdoors in colder weather has a number of health benefits. The average winter weight gain ranges from 5 to 10 pounds, said the Senior Director of Clinical Nutrition at Mt. Sinai Rebecca Blake to AccuWeather. While many fear the cold, outdoor winter workouts are a great way to take a small dose of sunshine. Sunshine can help improve mood and aid with the consumption of vitamin D.

Follow these safety points:

Layers Dressing :

Dressing too warmly is a big mistake when you exercise in cold weather. Exercise produces a huge amount of heat — enough to make you feel like it’s much colder than it really is. Nonetheless, an exercise in cold weather the evaporation of sweat draws the heat out of your body and makes you feel cold. Dress in layers that you can remove as soon as you start sweating, and then put it back on as needed. First, put on a thin layer of synthetic material, such as polypropylene, which pulls sweat away from your body. Avoid cotton that’s going to stay wet next to your skin. First, add a layer of fleece or insulating fur. Finish it with a waterproof, breathable outer layer. You may need to experiment to find the right dress combination for you based on your workout strength. If you are lean, you may need more insulation than someone who is heavier. Keep in mind that stop-and-go practices, such as combining walking and running, will make you more vulnerable to the cold if you constantly sweat and then get chilly.

Sunscreen & Safety gear:

If you workout outdoors, if it’s dark, wear reflective clothing. And when you ride a bike, both the headlights and the taillights are a good idea. To stay steady on your feet, choose shoes with enough traction to prevent falls, particularly if they’re icy or snowy. Wear your helmet while you’re skiing, snowboarding and snowmobiling. Try using chemical heat packs to warm your hands or feet, particularly if you have a tendency to have cold fingers and toes or if you have a condition such as Raynaud’s disease. It’s as possible to get sunburned in winter as in summer — more so if you’re in the snow or at high altitudes. Wear a sunscreen that blocks all UVA and UVB rays and a protective lip balm. Protect your eyes from snow and ice with dark glasses or goggles.

Safety for head, hands, feet, and ears:

When it’s cold, blood flow is concentrated in the heart of your body, making your arms, hands, and feet vulnerable to frostbite. Wear a thin pair of gloves made of wicking material (e.g. polypropylene) under a pair of thicker gloves or mittens lined with wool or fleece. Stick on your mittens or gloves until your hands get cold and then remove the outer pair of gloves when your hands get warm. Consider buying workout shoes of half size or one size larger than usual to require lightweight thermal socks or an extra pair of regular socks. And don’t forget to have a hat to protect your head or headband to cover your face. exercise in cold weather If it’s too cold, consider wearing a scarf or a ski mask to cover your face.

Drink plenty of fluids:

Don’t forget about hydration, as it is just as critical in the cold weather as it is in the sun. Drink water or sports before, during or after your workout, even if you’re not very thirsty. You may become dehydrated in the cold from sweating, coughing, the drying power of the winter wind, and increased urine production, but it may be more difficult to notice in cold weather.

What are the Side effects -?

Cold weather can lead to or exacerbate a myriad of health conditions. While people tend to focus on common conditions such as cold and flu, there are less known health risks associated with winter.


Asthma is a condition in which the airways are narrow and swell. According to Dr, extreme cold weather triggers airway squeezing, making breathing even more difficult for people suffering from asthma. In fact, cold weather raises the respiratory rate, causing many people to breathe through their mouths. As a result, cold, dry air enters the lungs and causes inflammation in the airways. Those who have asthma should keep the inhaler close at all times. also, an exercise in cold weather asthma sufferers wears scarves around their faces to warm the air before they breathe it into their lungs to avoid inflammation of the airway.


Many people think the spring with its strong pollen counts as the prime time for allergies. But, according to WebMD, there are many warm weather irritants including pet dander, mold, and mildew all year round. Because people tend to spend more time indoors in confined spaces during the winter, their exposure to these elements spikes. In order to combat the spread of allergens, people will also wash their hands and face. She also told them to clean the house and wash their beds regularly.


Most people have some experience of frostbite-the injury caused by the freezing of the skin and the underlying tissues. Not as many people, however, can be aware of how quickly and easily frostbite can hit. The first type of frostbite is frosting, which happens when the skin is gray or red and feels very cold. The second stage of the frostbite occurs as a reddish skin that turns white or translucent. As frostbite progresses, it affects all the layers of the skin, including the tissues below. exercise in cold weather In order to prevent frostbite advised that all areas of the body should be covered, especially the fingers, ears, nose, and chin. She said the mittens were better than the gloves and recommended thick socks, waterproof boots, and loose layers. Not many people may be aware that frostbite may even have an impact on the skin. Skiers and snowboarders are particularly at risk of getting frostbite in their eyes, she said and recommended wearing goggles to mitigate the risk.


There are many forms of arthritis, all of which include joint inflammation.  The increase in barometric pressure (the pressure exerted by the weight of air in the atmosphere) during the winter months exacerbates the effects of arthritis and other joint and spinal problems. To reduce pain in the joints, he recommended stretching and stress release exercises.  He also said it’s necessary to use a humidifier and make an extra effort to stay hydrated in the winter, as the heaters suck the moisture out of the air. Hydration is essential in order to maintain overall common health.

Bottom Line: 

Exercise in Cold Weather is a very great thing to follow but you have to be more and more careful about it, small mistakes can be the cry for a lifetime.

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