Alright, it's damn cold out there right now.
In fact at 10:30 PM on Thursday night it's a
whopping -10 degrees with a wind chill at -27.
No one's going outside right now, except to
see what it's like 🙂
This weekend, however, when the weather
warms into the 20s, it will be time to get back
outside for all of the winter fun and games.
Before you do that though, check out these
5 tips for staying warm and safe. I will be
covering these in detail on Channel 15 news
Friday at 5 PM. And you should know that these
segments have become so popular that they have
moved them up in the line-up to 5:05 PM! So,
get home and tune in, or at least check it out
at the top of this blog over the weekend or on
Monday.
5 Musts for Your Winter Time Exercise Habit
Winter comes and we all spend more time
inside. It's cold. The days are shorter,
and let's face it, there's nothing like
curling up by a nice fire and reading a book
on a cold and snowy day.
The problem is that our winter hibernation
has the potential of quelling even the most
avid fitness enthusiast.
So, fold up that blanket you have wrapped
around you, put on a warm coat and stocking
cap, get outside, and get moving, or
shoveling, or whatever it takes.
Outdoor winter exercise is a sure cure for
cabin fever and your winter blues. It will
double your energy level and boost your
immune system as well. Studies show that
moderate exercisers get 20 to 30 percent
fewer colds than non exercisers do.
But before you go, here are 5 things you MUST
keep in mind for your winter exercise
routine:
1. Lay it on, baby!
One of the biggest mistakes cold-weather
exercisers make is overdressing. When
exercising outside, you have the potential of
generating so much heat that it will actually
feel 30 degrees warmer than it actually is.
This can result in a quick chill when you are
finished, leaving you very little time to get
back inside before you get too cold.
The solution is to dress in layers that you
can remove and replace as needed.
Start with a thin layer of synthetic material
such as polypropylene, which draws sweat away
from your body. Avoid cotton, which stays wet
next to your skin. And try fleece for
insulation.
Top this with a waterproof, breathable outer
layer. A heavy down jacket or vest is a
terrible choice, because it will cause most
people to overheat.
Also, once the temperature dips below 10
degrees, you should really wear a face mask
of some kind for protection from the wind.
2. Protect your extremities.
When it's cold, blood is shunted to your
body's core, leaving your hands and feet
vulnerable to frostbite. Try wearing a thin
pair of gloves under a pair of heavier gloves
or mittens lined with wool or fleece. You
might want to buy exercise shoes a half-size
larger than usual to allow for thick thermal
socks or an extra pair of regular socks. And
don't forget a hat or headband. Remember, 30
to 40 percent of your body heat is lost
through your head.
3. Remember sunscreen.
It's as easy to get sunburned in winter as in
summer. In fact, it's often worse in winter
due to the sun's reflection off the snow
and/or when exercising at higher altitudes.
Make sure and wear a sunscreen that blocks
both UVA and UVB rays and has an SPF of at
least 15 or higher. Use a lip balm that
contains sunscreen, and protect your eyes
from snow and ice glare with dark glasses or
goggles.
4. Pay attention to wind chill.
The wind can penetrate your clothes and
remove the insulating layer of warm air that
surrounds your body. Fast motion such as
skiing, running, cycling or skating also
creates wind chill because it increases air
movement past your body.
When the temperature is 10 F (-12.2 C) and
the air is calm, skiing at 20 miles an hour
creates a wind chill of minus 9 (-22.8 C). If
the temperature dips well below zero (-17.8
C), choose an indoor activity instead.
5. Drink plenty of fluids.
Drink water or sports drinks before, during
and after your workout even if you're not
thirsty. You can become just as dehydrated in
the cold as in the heat from sweating,
breathing and increased urine production.
