Excercise and Winter Weather: Don't Let the Cold Deter Your Fitness Goals

When it’s cold outdoors, there’s no need to give up your workout routine and take to the couch. You can move your exercise indoors. Or, by dressing properly and heeding a few cold-weather safety tips, you can exercise outdoors, too.

Excercising Indoors

  • Walk at the mall. The hardest part about indoor walking is getting there. Once you get started, you’ll be amazed how quickly you finish your workout.
  • Join a health club that's convenient and geared toward your fitness level.
  • Make a splash at an indoor pool. Working out in water is extremely effective and easy on your joints.
  • Invest in home exercise equipment that's practical, enjoyable and easy to use.

Excercising Outdoors

  • Get your doctor’s okay. Cold air can trigger chest pain or asthma attacks in some. And, if you have any medical conditions or concerns, check with your doctor first.
  • Dress in layers. Start with a thin layer of synthetic material, such as polypropylene, which draws sweat away from your body. Next try fleece for insulation. Top this with a waterproof, breathable outer layer. To warm the air you breathe, wear a face mask or a scarf over your mouth. Remember to wear a hat and gloves, too.
  • Choose appropriate gear. If you’ll be outdoors when natural light is poor, wear reflective clothing. To stay steady on your feet, choose footwear with enough traction to prevent falls. Wear a helmet for skiing, snowboarding and snowmobiling.
  • Remember sunscreen and lip balm. Snow reflects the sun’s rays, so sunburn is possible even during the winter months.
  • Head into the wind. You’ll get less chilled on the way back if you end your workout — when you may be sweaty — with the wind at your back.
  • Drink plenty of fluids. Drink water or sports drinks before, during and after your workout — even if you’re not thirsty.
  • Pay attention to wind chill. The wind can penetrate your clothes and remove the insulating layer of warm air that surrounds your body. Fast motion — such as skiing, running, cycling or skating — also creates wind chill because it increases air movement past your body. If the temperature dips below zero or the wind chill is below minus 20, choose an indoor activity instead.
  • Know when to call it quits. If you notice a patch of hard, pale, cold skin, you may have frostbite. Get out of the cold and slowly warm the affected area. If you suspect hypothermia — characterized by intense shivering, slurred speech, loss of coordination and fatigue — seek emergency care.

Copyright ©2008 Trustmark Affinity Markets Marketing and Administration, Inc. Information in this newsletter may not be reproduced in whole or in part without permission from Starmark. The articles contained within this newsletter are not a promise of coverage and are not meant to replace professional medical advice or service. Personal health issues should be discussed with your physician. Refer to your Certificate of Insurance for benefit information.