I finally gave in to my husband’s constant cajoling to get more exercise and began walking every day. Much to my surprise – though I won’t admit it to my husband – I actually enjoyed being outside and looked forward to my daily sojourn around the neighborhood. As the winter months approached, I did some research to make sure I could continue to walk outdoors comfortably and safely when the temperatures dropped.
Here is what I learned.
Layer Up
According to the American Council on Exercise (ACE), it is OK to exercise in the cold weather as long as you safeguard against hypothermia. Insulating yourself against the wind and other elements is critical, so ACE recommends that you layer your clothing to trap air and body heat rather than donning a single heavy coat. ACE advises that you avoid heavy cotton sweats or tightly woven materials because they absorb and retain water rather than wick it away from your body. Instead, your first layer should be a thin layer of synthetic material such as polypropylene to absorb sweat. I was able to put together poly thermal tops and bottoms for a little under $30 a pair and they definitely soak up moisture. Next, ACE suggests you add a layer of fleece or wool for insulation, and then top this layer with a breathable outer layer. A heavy down jacket or vest may cause you to overheat. I wear a water-repellant ski jacket when I walk. The jacket has reflective patches so I can be seen if it is dark.
Keep Your Hands and Feet Warm and Wear a Hat
When the temperature is low, blood flow is concentrated on your body’s core, leaving your hands and feet more vulnerable to the cold. I wear two layers of gloves when I walk – a thin pair under a heavier pair of fleece-lined mittens – and they work well to keep my hands warm. If my hands start to sweat, I remove the mittens. Thermal socks do a good job of keeping my feet warm.
I wear a hat with ear flaps to retain body heat and keep my ears warm. Yes, it messes up my hair and yes, I look like a recent arrival from Antarctica, but I am warm and my ears are protected from frostbite.
Wear a Scarf or Face Mask in Frigid Temperatures
Inhaling frigid air is not good for the lungs, so on really cold days I wear a scarf that goes over my mouth and warms the air before I breath it in. As an added bonus, it enhances the whole Antarctica look.
Check the Forecast and Pay Attention to Weather Conditions
The American Council on Exercise points to data released by the National Safety Council indicating that if your skin is properly covered, there is little danger when the temperature is 20 degrees F. However, when the wind chill factor makes the real-feel temperature fall to below minus 20 degrees F, exercising outdoors even if dressed warmly is dangerous. Hence, the weatherman has become my new best friend on days when I am not sure the weather is walk-friendly. And trust me, I listen to him.
Also from This Contributor:
Winter Sports Safety: Protecting Against Concussion