In the upper Midwest the winters are long, cold, and full of bad weather. Finding time to exercise outside can be very tough but getting outdoors during the colder months can be invigorating and beneficial, and even help boost your Vitamin D levels!
As a general rule of thumb most experts agree that it is not beneficial to exercise outdoors if the temperature is below 0° Fahrenheit or if the wind chill is around -18° Fahrenheit. Here are 5 key tips to help you stay active, healthy, and injury-free when temperatures drop:
1. Layer Up Wisely
Dressing in layers helps regulate your body temperature during outdoor activities. Start with a moisture-wicking base layer to keep sweat off your skin, add an insulating layer for warmth, and finish with a windproof and waterproof outer layer to protect against the elements. Don’t forget gloves, a hat, and warm socks to protect extremities from frostbite!
2. Warm Up Before You Go
Cold weather can make your muscles feel tight, increasing the risk of injury. A proper warm-up indoors helps get your blood flowing and loosens your joints. Try dynamic stretches like leg swings, arm circles, and walking lunges for 5-10 minutes before heading outside.
3. Mind Your Step
Snow, ice, and slush can make paths slippery and increase the risk of falls. Wear shoes with good traction, or consider using winter cleats for added grip. If conditions are unsafe, opt for well-plowed trails or walkways.
4. Don’t Forget to Hydrate
You may not feel as thirsty in cold weather, but your body still loses moisture during exercise. Drink water before, during, and after your workout to stay hydrated.
5. Listen to Your Body
Cold weather can place extra stress on your body, especially your lungs and cardiovascular system. If you start feeling numb, dizzy, or overly tired, it’s time to head indoors and warm up. Pay attention to signs of hypothermia, like uncontrollable shivering, and frostbite, such as numbness in fingers, toes, or exposed skin.
Exercising outdoors in cold weather can boost your mood, improve endurance, and keep your fitness routine on track. With the right gear, preparation, and awareness, you can stay active all winter long. Bundle up, be safe, and enjoy the fresh, brisk air!
If you think you may have injured yourself, request a free screen with an Apex PT at apexptwellness.com/contact/#request.