Be smart about exercising during winter weather

It’s too cold or wintery to go out…That’s a classic excuse to avoid exercising when the temperature drops.

But cold weather doesn’t have to keep you from getting outdoors.

Every year, a small group of runners bundle up to brave temperatures around -22° F to run the Antarctic Ice Marathon.

Race officials make sure runners have the proper clothing for the conditions.

The runners wear layers of…

  • Thermal
  • Fleece
  • Windproof clothing.

They also cover their hands, feet, head, and face to run in the cold. And along the frozen 26.2-mile course, runners take breaks in heated tents.

Ice Marathon Race Director Richard Donovon says it’s very important to keep the hands, feet, and ears warm.1 These are the most at risk in cold temps.

Cold weather exercising is great if you are prepared. But experts suggest you exercise indoors when temperatures or the wind chill factor drops below 0° F.

For exercising in “normal” cold weather, take a tip from cold-weather exercise experts that head up the U.S. Antarctic Program.2

Dress in layers of clothing..

  • Jacket
  • Hat
  • Gloves
  • Tights/pants
  • Long-sleeve shirt
  • Undershirt

The layers help maintain your body heat and wick moisture away from your skin.

As your body temperature increases during your workout, you can remove a layer.

Take care to protect your hands, ears and feet with thick, warm gloves, socks, and hat.

If you have asthma or other breathing problems, talk with your doctor. You may need to avoid exercising in cold weather.

And if it’s too cold or nasty outside, stay indoors. Go to the the gym. Walk at the mall. Or use a treadmill or stationary bike.

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