Exercising in Cold Weather

2021 is right around the corner and for many of us that means New Year’s resolutions.  We are all looking forward to turning the page on 2020 and getting a fresh start. Many of us will be making resolutions to lose weight or get in shape, which is more challenging now than ever.  With shorter days, colder weather, and everything else in life, we may need a little pep talk to get the motivation to get outside to keep moving.  Exercising outside has some great benefits for all of us, even in the winter, including:

·      Increasing metabolic rate (burn more calories)

·      Mental health benefits (improve mood with natural light)

·      Enjoying nature (the beauty of a fresh snowfall)

·      And many more

Getting outside to exercise in the cold does require a little more thought and preparation than it may during other times of the year. Here are a few tips to consider getting the most out of being outside.

·      Clothing – A good rule of thumb can be to dress as though the temperature is about 10 degrees warmer than the windchill.  The heat given off by your muscles will help to keep you warm. At the same time, make sure your hands, feet, and head are appropriately covered and warm as blood flow will be reduced the most to the extremities.

·      Warm up – As the temperatures get colder, our bodies may feel stiff to conserve energy, and a proper warm up will slowly increase your heart rate, help joints loosen up, and get your body ready to work. This is more important when it is cold outside to minimize the risk of injury. A gradual increase of your heart rate and mobility are very helpful, and you can see a great option for a dynamic warm up in the video below. This should take 3 to 5 minutes to get through properly and you’ll be ready to go.

·      Drink Water – It is important to stay hydrated just as with exercise in any other environment.  We still sweat and lose water in our breath when we exhale.  The difference with cold weather is we may not notice as much sweat because of the dry air leading to the moisture to evaporate faster.  Make sure to drink enough fluids before, during, and after your workout.

·      Cool down – Once you finish, keep your body moving for 5 minutes to allow heart rate to come down. It can be tempting to get inside to sit and curl under a blanket or next to a fireplace, but this cool down period is very helpful to minimize stiffness and to allow the body to acclimate to decreased movement again. If you are someone who likes to use the foam roller or static stretching, this is a great time to incorporate these into your routine.

If you have any questions about this or if you’d like to know more how you may be able to safely start a new exercise regimen, contact us at info@keprospt.com, and we will help get you moving. Happy New Year!