Keep moving during winter months
- col-bobbie-randall
- January 17, 2022
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It’s winter, which means cooler weather, but don’t let that keep you from being active. Recommendations from MyPlate.gov say adults should have at least two hours and 30 minutes of moderate activity per week, which means about 30 minutes five days a week. It can be difficult to find the motivation to increase physical activity, let alone keep the same routine as warmer months. So how can you keep yourself active while staying safe, motivated and reasonably comfortable in the winter months?
—Check the conditions. Wet, icy and windy conditions can cause hurdles and downright dangerous circumstances for exercising outside. That’s why it’s important to know the weather forecast before heading out. The Mayo Clinic says the risk of frostbite is less than 5% when the air temperature is above 5 F. Becoming wet from precipitation like rain or snow makes you more vulnerable to hypothermia. If you end up soaked, your core body temperature may drop too low. In these conditions it’s best to wear waterproof gear or find a way to exercise indoors. And remember, before starting a new exercise routine, check with your doctor about special precautions you may need to take.
—Stay comfortable with layers. Dressing too warm can become uncomfortable. The Mayo Clinic suggests dressing in layers, which allows you to remove and add clothing as needed. In fact, there’s a method to dressing for exercise in cold weather. First, wear a layer of synthetic material that’s made to wick sweat away from your body. Avoid cotton, which stays wet and can increase risk of hypothermia. Next, add a layer of fleece or wool to insulate your body. Then add a waterproof, breathable top later. Depending on the temperature, you may find two layers of pants more comfortable. Wear a bottom layer of synthetic material that will help pull sweat away from the body.
—Protect your head, hands and feet. Blood flow concentrates in the body’s core, which leaves your head, hands and feet more vulnerable. The Mayo Clinic suggests wearing a thin pair of gloves made of wicking material under gloves lined with wool or fleece. You can always remove the outer pair if needed. If you plan to exercise outside in the winter often, consider buying shoes or hiking boots that are slightly larger than your usual size. This will allow for layers or thicker socks. Protect your head with a hat or a headband that covers your ears. A scarf or mask also may be helpful to protect your face.
—Warm up before heading out and wear safety gear. According to Harvard Health, foregoing a warm-up exercise increases the chance for strains and injuries. Exercises like arm circles and lunges can prepare your body for working out, especially in the cold. The Mayo Clinic says if you plan to go out at night, wear reflective clothing. If you ride a bike, headlights and taillights may increase safety. Ensure footwear has the traction needed for the exercises you plan to do, especially if it’s snowy or icy. And don’t forget sunscreen.
Sunburns and skin damage can happen in winter just like summer. In fact, snow reflects the sun’s rays, making it important to protect your skin. Protect your eyes with sunglasses and wear long-sleeved shirts and pants to help protect your skin from damage.
—Hydration: Drinking plenty of water is just as important in the cold as it is in the heat. The Mayo Clinic suggests drinking water before, during and after being active, even if you don’t feel very thirsty. In the cold, dehydration can be worsened by the dryness of the cold air.
Seek out ways to keep yourself active this winter that you find enjoyable. It will make sticking to a routine a little bit easier. Be safe and well in 2022.
Sara Meeks is an OSU Extension family and consumer sciences program assistant and may be called at 330-264-8722.