Commentary - Smart, safe exercise for cold weather

  • Published
  • By Bill Goins
  • 8th Medical Operations Squadron
KUNSAN AIR BASE, Republic of Korea --  The temperature is now dropping and there will be snow on the ground before you know it. It is during this time of year I hear, "I always gain weight in the winter because it is too cold to go outside."

Maybe you've heard, "It's not good to exercise in the winter, it will burn your lungs." Or my all time favorite, "My mother always said I would catch pneumonia if I go outside without a jacket."
These types of fears are common and often driven by folklore. However, with proper precautions and armed with knowledge, exercise can be done safely and effectively even in the winter.

Here are the top three things to consider when you are planning to exercise in the cold:

Clothing is our number one concern. How you dress for cold weather exercise is possibly the most critical piece of this puzzle. Clothing recommendations usually consist of the use of three layers at a minimum.

Your base layer (the one closest to your skin) should consist of non-moisture absorbing clothing such as polypropylene that wicks moisture away from your skin where it can evaporate. You do not want a base layer of something like cotton that will absorb the moisture and keep it against your skin. A middle layer of fleece or wool provides insulation. Finally, the top layer should be wind and water resistant to repel environmental conditions.

The layering also allows you to remove the outer layer if you begin to get too hot. Because much of your heat can be lost through your head, it is important to consider an appropriate head covering. Finally, your hands and feet are especially susceptible to the cold because your body draws blood away from your extremities in the cold to assist in core temperature regulation. Ensure you have a good pair of gloves and warm socks to guard against the elements.

Now we move to our pre-exercise and warm-up. Many individuals find that once they begin exercising in the cold, they feel they have overdressed and begin to sweat more than anticipated. Perform a short, low intensity warm-up indoors before you go out. This will help warm your muscles up faster and help you determine if you may even be overdressed.

Hydrate, hydrate, hydrate. As it does during the summer months, your body fights to regulate body temperatures and metabolic processes while you exercise in the winter. One of the biggest factors enabling your body to regulate efficiently is proper hydration. Consume fluids regularly equaling approximately half of your body weight (in ounces). For example: if you are 150 pounds, drink around 75 ounces of water daily. You should increase that amount if you are training for longer endurance activities.

Staying consistent with your exercise program through the winter months does not have to be difficult. Following a few safety precautions and being consistent will help you enjoy fitness year-around. And, with all due respect to your mother, she also told you your face was going to stick that way if you kept making that face.

If there is a fitness topic you'd like me to cover, please shoot me a brief email and maybe your request will be my next commentary. For additional resources on health and fitness, please visit the HAWC or give us a call at 782-4305.