Proper warm-ups, equipment, and health precautions are key to maintaining an out of doors routine.
You've grabbed a hooded jacket, and also you're ready for an excellent walk outside. But is it enough to maintain you protected in colder temperatures? An outdoor exercise routine this time of yr brings unique risks and advantages. All you would like is a bit planning and preparation to proceed exercising outdoors in the approaching weeks or months.
Know the risks.
Prolonged exposure to cold weather poses many health risks.
Muscle injury. The narrowing of blood vessels brought on by cold weather can prevent your muscles from getting the oxygen they should function properly and stay warm and versatile. This can result in muscle strain or injury.
hypothermia This condition occurs when the body loses heat faster than it produces it, causing the body's temperature to drop dangerously low, which might result in heart attack, kidney or liver damage, and even death. Worse. “Older adults lose body heat faster than younger adults, and they may not be aware of it,” says Dr. Frates.
Frostsnap or Frostbite. Exposure to extreme cold causes body tissue to freeze and cause injury. Frostbite (when the skin is red, swollen, and a bit numb) hurts, but whenever you warm up, your body heals. Frostbite causes lasting damage.
Waterfall If the bottom is icy and slick with freezing temperatures, the chance of falls and injuries reminiscent of hip fractures increases.
Benefits of cold weather
Despite the risks, exercising in cold temperatures offers advantages that you just don't get in warmer weather. For example, exercising in sunlight may help individuals who have seasonal affective disorder, a variety of depression brought on by reduced exposure to sunlight.
And some evidence suggests that exposure to cold weather may help activate brown fat cells, that are known to burn calories.
Use these strategies.
If you've cardiovascular, lung, or balance problems, seek the advice of your doctor before exercising outside within the cold, and do it safely.
Keep a watch on the weather. “Exercise indoors if it's extremely cold, rainy, snowy, or icy,” advises Dr. Frates. A superb rule of thumb: skip your outdoor exercise when the surface temperature drops to 32°F or lower.
Choose the best time of day. Try to exercise in the course of the hottest a part of the day, around lunchtime, when the sun is at its peak. (Of course, that is something it's best to avoid in the course of the summer.)
Protect skin, lips and eyes. Even though it's cold outside, the sun still shines its powerful ultraviolet (UV) rays on us. Use a broad-spectrum sunscreen (that protects you from each UVA and UVB rays), with a sun protection factor (SPF) of at the very least 30. Use lip balm together with sunscreen to guard your lips from the sun and wind. And cool. Remember to wear sunglasses.
bundle up. Dr. Frates recommends dressing in layers so you possibly can stay comfortable without overheating. “Once you start moving and moving your muscles, you'll be warmer. You may want to take off a layer and wrap it around your waist or keep it in a small bag.” Avoid cotton, and wear athletic clothing that wicks away moisture while keeping you warm. Don't forget a hat, gloves and heavy socks; We lose numerous heat through our head, arms and hands and legs and feet.
Warm up. Regardless of the season, a warm-up is crucial to assist your body adjust to the increased demands of the center and to deliver blood and oxygen to the muscles. “A fit young person can start with sprints, but an older person is risking muscle injury and heart strain by doing so,” says Dr. Frates. “Start exercising slowly: Walk slowly or march in place for five minutes. Exercise for 20 minutes, and then slow down for five minutes to cool down.”
Stay hydrated. “You need to stay hydrated, even when it's cold outside, because you're still going to sweat and lose fluids,” says Dr. Fritts. Drink water before, during and after your workout.
A final strategy
Don't ignore your body's warning signs. Take it seriously should you're shaking, have chest pains, shortness of breath, or feel extremely drained, and call for help instantly.
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