According to recent research, if you are healthy, cold-weather exercise will not get you sick, of course, if you take all protective measures for safe exercise. Here are some tips for outdoor exercise in winter:
1. Do Not Be Afraid Of The Cold Weather
The positive side of outdoor exercise when it’s cold is that humidity is usually at the lowest level, making longer exercises (for example, running) less strenuous. Also, you burn more calories because the metabolism is increasing because it needs to keep you warm. A recent study showed that all marathons with different fitness preparedness were running faster at temperatures of 4 ° C than at 15 ° C
2. Dress in Multiple Layers
Dressing up more layers of clothing will keep you warm while you move. The general rule is to be dressed for temperature higher than a few degrees from the outside – to avoid swelling when the body is warming up.
3. Cover The Most Exposed Parts Of The Body
Hypothermia begins when the body temperature drops below 35 ° C, and given that the normal temperature is around 37 ° C, it is essential to protect your hands, face, and head. In the coldest temperatures, gloves similar to those in the kitchen are recommended (with a finger-only opening and one large for all other fingers), since the fingers will retain the heat better when they touch each other.
4. Choose Clothes Depending On Temperature
10 ° C and more – no need for clothing in multiple layers. You can run on shorts and A short-sleeved T-shirt.
1.5 ° C to 10 ° C – leggings for running, running jacket over a short-sleeved T-shirt, lightweight gloves.
-6 ° C to 1.5 ° C – thermal running cloth, base layer with long sleeves with thicker blouse or jacket from above, wind-resistant gloves, cap.
-12 ° C to -6 ° C – same as above, plus thicker socks and neck protection with a shawl or jacket.
Under -12 ° C – outdoor exercise is not recommended due to the danger of freezing. If you already have to practice at such a cold time, do it in the gym.
5. Keep Yourself Hydrated
It does not matter whether it is summer or winter, spring or autumn. Not drinking water which you need can become one of the problems. If you have issues related to migraine then it could pose a threat to your health. Of course, during winter, you don’t feel the thirst but it is necessary to take little sips along the way.
Make sure that you take small sips as you continue to work out. There are high chances of getting dehydrated if you work out more and drink less. The water will seep out of your body in the form of sweat or pee so making sure that your body has fluids is necessary.
6. Cover Parts That You Think Are Not Important
Many times people tend to forget about their tip of the hand or even their toes and ones and ear. Trust me. These extremities are the ones that you should be taking care of because it is recorded in an article that your extremities are more likely to get cold and make you feel the chill than usual. So it is important for you to take care of it by covering it fully using gloves, socks, hats.
7. Put Some Lotion
Those who have dry skin will have a hard time exercising because their skin will feel like it is getting scratched and will make you feel like itching. To prevent such feelings, you have to use a body lotion that has contents that would nourish your skin and make it hydrated.
Not only your skin but the nostril and lips tend to get dried up too and you can feel the sense of not feeling anything as a burning sensation would consume that place. Use Jasmine to prevent such occurrences.