Winter Workout: The Five Definite Do’s You Must Follow

The temperature falls during winters but that does not mean you need to give up on your exercise and add extra layers of fat to your body. It is important to work out and exercise either indoors or outdoors. Winter workout is quite beneficial for the body as it improves endurance.

Outdoor exercise in winter is easy to manage if you follow some simple tips

1- Have easy to Dry gear – Your workout clothing should not just be warm but one that easily facilitates sweat removal and drying. The body loses heat while working out and the water in sweat being a very heat conductor may lead to excessive chills if the water remains. This increases the chances of hypothermia and in drastic conditions frostbite. Therefore, it is necessary to have clothing that easily wets and dries which is generally made of synthetic fibers and not cotton.

2- Protect your exposed features – Facial features such as ears, nose followed by the throat, and lastly your digits such as fingers are most affected by cold temperatures. Thus, it is imperative to prevent them from freezing by wearing clothing such as a gloves, mittens, scarves, caps, glasses, and earmuffs. For feet, it is important to have thick socks. Shoes and wardrobe should be as such that it blocks the cold and locks the heat. For skin, it may be up to the individual to apply lotions and moisturizers. Sunscreen can also be applied to prevent sunburns.

3- Warming your body first – It is a necessity to do a good warm-up before starting your workout. It is necessary to prep up for all dynamic exercises as in colder temperatures the risk of sprains and strains are greatly increased. Your warm-up should be of low intensity and general movements that are about to follow in your workout. The workout should be followed by stretching.

4- Staying hydrated – Cold weather generally brings about lower thirst thus it is easy to get dehydrated in cold weather. It is necessary to keep in mind that during workouts our body is rapidly losing fluids and breathing in lower temperatures. Water or sports drink is to be taken in every hour or so and not in large amounts.

5- De-Layering as your workout proceeds – You need to keep in mind to remove the extra clothing layers after your workout starts. The extra body heat needs a passage for removal and the extra layers of clothing prevent that which can lead to dehydration. While walking fewer layers need removal as compared to running. After working out for 2-3 minutes, layers can be put on to trap the heat and perform a cool-down stretch to keep at bay the muscle injuries.