Exercising in cooler (or colder!) weather

With winter and the holidays around the corner it may be difficult for many people to stay motivated to exercise. The cold weather and sweet treats can make a person more motivated to stay inside and sit on the couch. However, we all know that we should continue to exercise. Exercise is important to keep our bodies healthy.

As the cold weather starts to approach there are some important tips to keep in mind. We all know we need to be hydrated when it is hot outside but we also need to be hydrated when the temperatures start to drop. In the position statement released in the Journal of Athletic Training about Environmental Cold Injuries it states that consistent fluid intake during low-intensity exercise is necessary to maintain hydration in the presence of typical cold-induced diuresis (Cappaert, et al 643).

It is always a good idea to check what the weather is doing outside. Wind chill is a big factor when deciding how long you should stay outside. The chart below shows how long it will take to get frostbite based on the temperature and wind speed (Cappaert, et al 647).

newwchill

When exercising outdoors it is important to dress in layers. Before you head out make sure your toes, fingers, and ears are covered because these are typically the first body parts to be affected by the cold. By dressing in layers there is layer that allows evaporation of sweat with minimal absorption, a middle layer that provides insulation, and a removable external layer that is wind and water resistant and allows for evaporation of moisture (Cappaert, et al 644).

 

Citation

Cappaert, Thomas A., et al. “National Athletic Trainers’ Association position statement: environmental cold injuries.” Journal of athletic training 43.6 (2008): 640.

Picture Citation

“Wind Chill Temperature Index.” Wind Chill Temperature Index. N.p., n.d. Web. 19 Oct. 2015.

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