Tips for Exercising in the Cold

The American Heart Association physical activity guidelines recommend at least 150 minutes per week of moderate intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both. However, with the weather still cold, and spring still feeling so far away, it might be difficult for you to think of exercising.  Here are some tips for exercising when it’s cold.

1. Check with your doctor

Always consult your doctor before starting an exercise regimen especially if you have special conditions, such as asthma and heart problems.


2. Check the weather forecast

Consider temperature, wind, and moisture before heading out. Wind and cold extremes can make exercising outdoors unsafe and risky for frostbite.


3. Dress warmly

Make sure to dress in layers of clothing that you can remove and put back on as needed.  Wear clothes with sweat-wicking properties because sweat can lower your body temperature. Make sure to wear a cap, gloves, and thick socks to protect your hands, feet, and ears from frostbite.

4. Warm up properly.

Low temperatures make one prone to injury. Try a mix of stretching and short, simple exercises such as jumping jacks before you start.



5, Keep yourself hydrated

It may be harder to notice dehydration during cold weather. Keep drinking plenty of fluids before, during, and after your workout.


6. Exercise indoors

When the temperature is too low, and with possible ice and snow being a factor, sometimes it is safer to stay home and do your exercises out of the cold. You can do treadmill exercises, skipping, jumprope exercises, or burpees when you’re at home. You can even walk up and down stairs. Remember, it is all about keeping active!


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