How To Exercise Safely In Chilly Weather

The monsoons are done. The mercury is falling. As the sun moves south of the equator, we begin to experience moderately cold weather. December and January are the coldest months we face.

This weather might discourage even the most dedicated exercise enthusiast. If you are not motivated then it is simply too easy to pack away the workout gear along with your summer clothes. Don’t let the pleasant weather lure you away from health.

Just about anyone can continue to doexercises in winter. If you have certain conditions like asthma or heart disease, ask your doctor before you work out in the cold. Listen to any advice he gives, especially any precaution regarding your medication or your exercise routine.

Staysafe and stay warm while exercising

1. Warm up inside before heading out into the old. Without the appropriate warm up, you might face muscle strain. Some people do a 10-minute warm up before heading outside so that there is a smooth transition between the different temperatures.

2. Start your run in the direction of the wind. Choose your route in such a way that the wind is behind you. If you run into the wind with your body sweating, you will feel very cold. In cold weather, this increases the chance of contracting hypothermia.

3. Check the weather forecast before heading out. Wind, moisture and temperature are key factors in planning a safe cold-weather workout. Wind chill can make exercising outdoors unsafe even if you dress correctly. The risk of frostbite is less than 5% when the temperature is above 5 F.

4. Exercise itself generates heat.

Therefore you can make the common mistake of wearing too much warm clothing. The solution: dress in layers which can be easily removed when you feel the need. The first layer should be a synthetic material like polypropylene because it draws sweat away from the body. Avoid silk since it remains wet on your skin. On top of that, add a layer of wool for insulation. On top of this, add a waterproof, breathable outer layer.

5. Protect your head, hands, feet and ears. The body concentrates blood flow to the core when it is cold. This leaves your extremities vulnerable to frost bite. Wear a pair of gloves made from polypropylene. Wear mittens on top of it. When it gets too warm, remove the mittens. Buy exercise shoes at least one size bigger to allow space for thick socks. If it gets very cold, then wear a scarf or a ski mask.

6. Don’t forget to wear sun screen. Wear reflective clothing if it gets dark outside. Wear a sun screen that blocks UVA as well as UVB rays along with a lip balm.

7. Stay well hydrated. Drink water and sports drinks before, during and after your workout. You may become dehydrated from sweating and breathing.

8. Wear long lasting and high performance anti-chaffing cream.

9. To avoid getting too cold, keep your cooldown period brief. Slow your pace for three to four minutes and then go inside to stretch.

10. Be flexible. You might normally begin in the morning, but if it is too cold outside at that time then it is better to hold off until a more suitable time (such as mid-afternoon). The weather may just be too uncomfortable for exercising. In such a case, stay indoors and stay safe. 

Courtesy Zilaxo Advanced Pain Solution

www.zilaxo.org