04 Jan tips to Exercise outside
Happy January Fitness Friends! It’s the time of the year where it may not be as easy as just putting on your running shoes to exercise outside. Being cooped up in our homes in the pandemic has been hard on everyone and it’s easy to think that you can only exercise inside after it gets colder. However, getting that fresh air is important and it is possible to safely exercise outside. We’re here to help! Here are some tips to exercise outside during these winter months!
1. Check the weather.
This seems like something that seems like common sense. However, it is of utmost importance during the winter months. To stay safe, you need to be sure that the weather will not suddenly change, especially if you plan to exercise for awhile. No one wants to be stuck outside during a snowstorm!
2. Wear bright colors.
Although we all know that black and darker colors can be appealing, you would want to exchange some of those colors for some bright ones. In the winter months, it can get dark very fast. It is important to make sure that other runners or cars can see you to make sure that you are safe.
3. Don’t wear too many layers.
In the cold, it can be tempting to keep on piling on the layers. However, you don’t want to have too many so that you get overheated during your exercise. Make sure to have some outer layers that you can easily take off. This way you can take them off while you are feeling warm, but put them back on when it gets too cold.
4. Dress for dryness.
When we exercise, we sweat. It is important to avoid clothes made from materials that will absorb liquid for your innermost layers. These materials such as cotton absorb your sweat and make you feel colder faster. Instead, opt for synthetic fibers such as polypropylene, nylon, and polyester. These materials will not absorb your sweat as quickly.
5. Cover up
Watch your fingers, toes, ears and nose! It is important to make sure that all of your body is warm enough. Wear gloves, headbands, and make sure your socks are warm. If everything is covered you can retain more heat. As in #4, you want to opt for synthetic fibers. Doing all of this can help avoid possible frostbite.
6. Fight Frostbite!
Remember the warning signs of Frostbite. If you think that you are beginning to get Frostbite, it is important to stop exercising and take care of it immediately before it gets worse. According to the National Institute of Health, the first warning signs are red and cold skin, prickliness, numbness, tingling, or stinging.
Whether you feel like drinking water or not, you definitely need to drink water! When you exercise in the cold you may feel that you do not need to drink, but you are still sweating and need to replenish what we lost. These tips should help to make exercising outside safer! Especially with the pandemic, no one wants to stay inside all day. It is important to get some Vitamin D from the sun, even if it is for a short while.
https://www.everydayhealth.com/healthy-living/fitness/easy-winter-exercise-tips-help-you-stay-fit/ https://www.cnet.com/health/how-to-exercise-outdoors-when-its-cold/ https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness/art-20045626 https://medlineplus.gov/ency/patientinstructions/000866.htm