When is it too cold to exercise outside?

It’s officially winter! Some of us may have already seen our first snow, others may be expecting it sometime soon. One thing is for sure: it is getting colder outside.

Colder weather typically means it is time to bring our workouts inside. For some of us, especially runners, that is a struggle. We question whether it really is safe to exercise outdoors.

Some exercises are obviously best done inside when it is cold (e.g. yoga) but others like running can be done with a few precautions taken. Certain groups of people, those who have asthma, or those who have been diagnosed with poor blood circulation should consult with their doctor before exercising outdoors.

Here are a few precautions to take before heading out into the cold:

1. Beware of extreme windchill – skip the outdoor workout when the windchill brings the temperatures into the negatives. As a general rule, if it is warmer than five degrees your chances of frostbite are low. When the windchill brings that temperature to -15 degrees, frostbite can happen in less than 30 minutes.
2. Know the warning signs of frostbite – frostbite will start with numbness followed by tingling or burning sensations. If you suspect you have the beginning stages of frostbite, head back inside. Warm the affected area by running it under lukewarm water or wrapping it in a warm blanket. Early stages of frostbite can be treated at home, but hypothermia is a serious medical condition that should be treated by a medical professional. If you experience slurred speech, intense shivering, or a loss of coordination head to the hospital immediately.
3. Layer up – the colder it is, the more layers you will need. We found this infographic on Pinterest particularly helpful:

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

4. Cover your head, fingers, and toes – the further away a body part is from the core, the more susceptible it is to the cold. Gloves and hats are essential. You may want to consider buying your running shoes a half size larger so they can accommodate thick socks. Wear a face mask or scarf for extra protection.

5. Avoid the rain and wind – your body has a difficult time managing its temperature when it is wet. Water draws heat away from the body faster than air. When it is windy, the wind pushes air and moisture through our clothes and removes the layer of warm air that surrounds the body.

6. Don’t overdress – have you ever heard anyone say “it’s only cold if you stand still”? That has some level of truth to it. Your body will warm up once you get moving. Overdressing may seem great when you first step out, but it can lead to excessive sweating, which will cause the body to become damp. See #5 for the dangers of dampness in cold temperatures.

7. Enjoy the scenery – if you’re a trail runner, the snow on the trees can make for some storybook-like scenery. Being outside means better views, no matter where you live. Take the time to appreciate the view.

Click here for the original article on Greatist.