Tips For Exercising In Winter

Tips For Exercising In Winter

Winter can be a challenging time to stick to an exercise routine, and not just because of the weather. Aside from the ice, slush, snow, and far fewer hours of daylight to get those workouts in, you have to juggle it with holiday and family commitments.

Tips For Exercising In Winter

Although we often experience the good feel factor during and in particular after an exercise it is easy to forgo this activity in the winter months. Less exercise may lead to weight gain and other health problems. Here are tips to make sure you keep exercising come rain or shine and enjoy it in the process.

How to dress for very cold weather

Cover your extremities

Your nose, fingers, and ears are the first to freeze, so be sure to keep them well protected from wind, wet, and freezing temperatures. Balaclavas - knit masks  that cover the whole head, with holes for nose and eyes - are the way to go. Or try a heavy synthetic knit cap pulled down low, with a scarf or neck muffler pulled up high.

Wear wool

Wool retains much of its insulating properties even when it’s wet, thanks to air pockets in the fiber that trap warm air. Socks made from merino wool won’t make your feet feel itchy.

Protect your privates

Wind robs your body of heat. That’s why briefs or boxers with a nylon wind barrier are so important for guys on cold days. The nylon panel on the front of these boxers keeps the heat in and the wind out.

Protect your hand

Mittens keep your hands warmer than gloves by creating a big warm air pocket around your entire hand. Pick a pair with a nylon shell, or wear glove liners underneath. If your hands start to feel numb and look pale, warm them as soon as possible, as these are early signs of frostbite.

Wear a shell

On wet days, look for a shell that will not only keep you dry and protected from the snow or sleet, but will also vent the moisture you create as you sweat. Many jackets are made from waterproof, breathable fabrics and have large midback and underarm vents.

Tips For Exercising In Winter

Dress well

When the temperature is low, wearing appropriate gear is important. Wearing clothing that is too warm may cause the body to over-heat and poorer results. Consider clothing that fit the type of activity you partake in.

Warm up first

When the muscles are cold, it is easy to cause damage. Whenever you start, do not overdo it. Slowly warm up for at least ten minutes before you start. A useful warm up can include walking at a faster pace or slow jogging.

Beware of the common flu and cold

You are far more likely to come down with flu or cold during the winter months. If you do, you should avoid exercising as it may lead to other health problems and if you are exercising indoors, you might give your flu or cold to others.

Drink plenty of fluids

The body requires water to cool itself down and for nutritional values. It is easy to forget drinking enough fluids when it’s cold. Even in winter, be sure to drink at least ten cups of water a day.

Match the activity to the weather

Certain physical activities are suitable for all year round. On the other hand, some may turn out to be a real turn-off in winter. The most suitable winter activities include riding a bike with the appropriate clothing and indoor activities such attending the gym or swimming.

Forget about speed

Snow and ice can make things very dicey. When you do run or walk, don’t worry about how fast or slow you’re going. Just get into a rhythm that feels easy and comfortable.

Manage time better

Due to shorter days in winter, you need to do more in less time. A couple of simple steps can help. Avoid talking with others, be it on the phone or with other people face to face. Keep a close eye on the time and on the breaks you take.

Try varied exercise to fight boredom

One of the main reasons for giving up an exercise regime is boredom. A varied exercise plan that encompasses different activities will help ensure you stay focused.

Keep safe

If you tend to exercise outdoors on your own, make sure to wear reflective clothing so you can be seen and you will do well to exercise with a friend.

Prevent post exercise hypothermia

The condition may happen when the body quickly loses warmth. The most common scenario when clothing is removed immediately after returning indoors from an outdoors activity. Remove the layers one by one thereby giving your body time to adjust.

Get out of those wet clothers

Damp clothing increase heat loss. Immediately after your workout, remove your sweaty clothes and get into a hot shower or, if you aren't ready for a shower yet, into something dry and cozy.

Any activity will do

Some is better than none. You do not have to join a health club to keep fit. Walking can be achieved indoors at your nearest mall and going up the stairs instead of taking the lift when you can will do just fine.