LANGLEY AIR FORCE BASE, Va. –
Despite the change of seasons, the need to maintain physical fitness is constant, as does the need to achieve personal fitness goals. Even when temperatures dip and outdoor conditions present obstacles to regular regimens, taking the extra time to assess the risks of cold weather exercise is crucial to keeping your body injury-free. These mitigation efforts prevent cold weather injuries, assuring not only the continued ability to maintain fitness, but the ability to achieve future fitness goals as well.
Get the gear
Wearing the right gear for the climate is fundamental to avoiding the risk of hypothermia. When exercising in cold weather, wear extra layers, making sure to protect ears, hands and feet. There are many materials available in sporting good and athletic stores that provide a combination of features to keep you warm and wick away perspiration while being lightweight and comfortable. Dress in layers that can be removed and then put back on. Exercise shoes with greater traction are available to assist in navigating outdoor surfaces that may become slippery.
According to the Mayo Clinic's website, wearing a thin layer of synthetic material, such as polypropylene, draws sweat away from the body. The clinic suggests avoiding cotton, which stays wet next to the skin. Next, a layer of fleece or wool should be added for insulation. This combination should be topped with a waterproof, breathable outer layer. A heavy down jacket or vest may cause a person to overheat when exercising hard. Leaner persons may require more insulation than heavier people. In extreme cold, exercisers should consider wearing a face mask or scarf to warm the air before it enters the lungs.
Be aware of weather
Staying aware of the weather, including wind chill and temperatures that will affect surface conditions, is an easy way to avoid wind burn, difficulty breathing, or slipping on snowy or icy pavements or surfaces. Wind chill extremes may make exercising outdoors risky, even when dressed warmly. Wind may penetrate clothing and remove the layer of warm air that surrounds and insulates the body, making the body more susceptible to hypothermia and frostbite. Stop-and-go activities, such as alternating walking with running, can make people more vulnerable to the cold, as they repeatedly work up a sweat and then get cold.
Attention to detail
Remembering routine things before exercising outdoors can prevent exercise difficulties. Hydration is critical when exercising in cold weather, as it is harder to recognize symptoms of dehydration. Wearing sunglasses, sunscreen and lip protection mitigate the harmful effects of the sun and wind. As always, people should be well versed in the symptoms of frostbite and hypothermia, and know to seek medical care immediately if any of the symptoms arise. Wear reflective gear while exercising during hours of darkness.
Cold weather shouldn't put the chill in a fitness program. Utilizing these mitigation tactics will greatly reduce the injury potential for outdoor exercisers as the seasons continue to change. Most importantly, risk mitigation ensures a mission ready force, able to tackle the challenges of the upcoming new year.