How to keep warm while exercising in the cold

Jet, Dec 3, 2001

Now that you've gotten yourself in shape by meeting your fitness goals and maintained physical activity throughout the fall, you can stay in shape this winter with cold-weather workouts.

Prepare yourself for outdoor exercise by checking the radio, TV, or newspaper for weather conditions. When the temperature starts to hover close to freezing, follow these tips, and outdoor cold weather exercises will be a fun and safe experience.

Protect your skin by using a thin layer of petroleum jelly on exposed areas. This acts as insulation against the cold and wind.

Pay careful attention to slick surfaces and reduced visibility caused by rain and snow. Since your footing won't be as stable, be more attentive, slow your pace, and wear proper footwear.

Hypothermia is your biggest concern. As you exercise in a cold environment, you must consider how much heat your body will lose during exercise.

Air temperature and wind chill factor should always be checked prior to exercising in the cold. Data from the National Safety Council suggest little danger to individuals with properly clothed skin exposed at 20 degrees Fahrenheit, even with a 30 mph wind. A danger does exist for individuals with exposed skin when the wind chill factor exceeds minus 20 degrees Fahrenheit. If you are exercising near the danger zone for skin exposure, it's advisable to wear a scarf or mask over your nose and mouth.

Fat is the body's natural insulation. Clothing adds an insulation barrier and is clearly the most important element in performance and comfort while exercising in the cold. If the air trapped by clothing doesn't take heat away from the body, a comfortable temperature will be maintained. With this in mind you want to choose clothing that can trap air but allow sweat to pass through.

By wearing clothing in layers, you'll have the ability to change the amount of insulation that is needed. However, it's important to avoid heavy cotton sweats or tightly woven material that absorbs and maintains water. Carefully choose your clothing to provide the best protection against the elements. Shoes that are water-repellent nylon or water repellent leather are good choices.

Keeping the hands and feet warm is a common concern when exercising in the cold. Lower temperatures cause blood to be routed away from the hands and feet to the center of the body to keep the internal organs warm and protected. Gloves or mittens and warm socks are a must. One pair of socks of moderate insulation and thickness if a good choice. Wearing two or more pair of socks can cause too much friction between your foot and shoe and result in blisters.