Winter Fitness Tips

Winter Fitness Tips

By Megan Rupiper, MS

Winter is no time to ditch your favorite workout routine. There are plenty of ways to continue enjoying your favorite outdoor activity with some smart modifications.

Dress in Layers

Dressing in layers is necessary in the wintertime. The old saying goes "you can always take it off but you can't put it on if you don't have it." No smarter words have been spoken. At first the cold temperatures outside are a shock to our warm bodies so it makes sense to dress warmly to go out. However, once you start moving your body heats up quickly. Dressing in layers that you can easily take off during your workout is a smart way to adjust to the body temperature change. Think of items that can be taken off and tied around your waist as you get warm. Also, think of the materials you are dressing yourself in. Fleece and wool are great insulators to keep you warm in the cold temperatures. In the event of rain or snow, select an outer layer that is water resistant or even better, waterproof. 

Hydrate

Just because it is cold out does not make hydration any less important. Your body will still warm up and sweat even when it is cold outside. You should hydrate your body in the winter just as much as you do in the summer during a workout.  A good rule of thumb is to drink at least every 15 minutes during a workout. Some people prefer to drink more often and that's OK too.

Wear a Hat and Gloves

Much of the body's heat will escape through the head and hands. It is ideal to wear a hat or hood and gloves to keep you warm while you workout outside. Keeping your hands covered will help prevent frostbite in periods of long exposure to the outdoor elements. There are mitten/glove combinations that have the cut-off fingertips and fold-back mitten tops to let your fingers breath a little bit as your hands get warm. 

Keep your Feet Warm

Since we live in the Midwest, it is likely we will start to see some snow accumulate on the ground. As it melts we start to get puddles in the way of where we may choose to exercise outdoors. Choose your socks wisely before heading out the door. Wool athletic socks will help keep your feet warm and dry while you exercise outdoors. There are various percentages of wool fibers in socks, and the more wool, the warmer the socks will keep your feet. 

Traction

There are devices you can add to your shoes like a Yaktrax that will add additional traction to your shoes during muddy, snowy or icy conditions. These devices come in a variety of sizes to fit your individual shoe size. Not only are these great for outdoor exercising but also great for your every day errands in the winter weather.

Light up the Road
Since daylight savings is upon us it gets darker much earlier in the evenings. If your exercising routine occurs after it is dark out it would be worth investing in a headlamp or flashlight to be able to see the road ahead of you. Winter weather brings potholes and slippery ice, both of which can cause a nasty injury if unseen. 

Wear Reflective Clothing
To go along with being able to see the road when it is dark, it is also important to be seen. Wear reflective clothing when you exercise after dark to ensure vehicles can see you. There are many clothing products with sewn in reflective pieces but there are also vests and ankle/wrist wraps and flashing lights that can be added to your body when you are working out.  Wearing a combination of reflective vests, reflective clothing and lights will help ensure a safer workout after dark. Also, remember the rules of the road. Runners or walkers should go against the flow of traffic so they can see what is ahead of them and be prepared to move out of the way if necessary.  Cyclists should go with the flow of traffic and follow the rules of the road.

Following these simple suggestions should ensure a safe winter of exercising. If you don't care for outdoor exercises, head indoors to Pearce Community Center and try out one of their many great classes.  

Have a safe, healthy and happy holiday!