Exercising Safely in the Cold

If you love to exercise outside don’t let the cold weather limit your activity.   Follow these tips to stay safe and keep your outdoor exercise routine on track 


Exercise Safely in the Cold

  • Dress in “dry” layers not just warm.  A quick way to lose body heat is to wear clothes made of fabrics that hold moisture and keep you damp.  Cotton is an example.  Make sure you use a synthetic material, such as polypropylene material, to wick away sweat.  
  • Don’t dress too warm.  Dressing too warm is also big mistake when exercising in cold weather.  Exercise generates a considerable amount of heat. The evaporation of sweat, however, pulls heat from your body and you feel chilled. Dress in layers that you can remove as soon as you start to sweat and then put back on as needed.  
  • Protect your hands, head, feet, nose and lips.  When it is cold outside, blood flow is concentrated in your body’s core, leaving your head, hands, nose and feet vulnerable to frostbite. 
  • Don’t skip your dynamic warm-up.  Spend time warming up your arms, legs and trunk with simple tasks such as arm circles, trunk twists and leg swings.  
  • Stay hydrated.  You are just as capable to get dehydrated in the cold weather as you are the warm due to sweating, breathing and the wind. 
  • Know your surface conditions in order to prevent injuries.  If you enjoy running on the sidewalk or track/road, make sure you keep your eyes out of ice or snow patches or new pot holes created by weather conditions.  
  • Check the treds of your shoes.  Remember all tennis shoes have a shelf life.  Make sure you treds provide support and protection to prevent falls and slips. 
  • Chose the right time of the day.   As the blistering cold temperatures hit us this winter, try exercising during the warmer parts of the day.  Before heading out, double check your weather conditions.  

Stay fit, motivated and warm!   



Schedule Your Consultation at PRO Physical Therapy

Are you ready to end your muscle or joint pain? PRO Physical Therapy can help you get started today. To find out more about direct access and our physical therapy services in Marshall County, Kentucky, call 270-252-7600 and schedule an initial evaluation and our experienced insurance can verify your insurance coverage.