Engaging in outdoor activities during cold weather is not only stimulating and offers a healthy dose of vitamin D, but also gets you moving during a season where the comfort of a warm home is more appealing. However, winter outdoor exercise can also present certain risks if you’re unprepared.
Surprising Benefits of Exercising Outdoors in Winter
Undertaking regular moderate exercise outdoors in winter provides physical, mental, and emotional benefits. It not only helps to strengthen your immune defenses against winter colds and flu but also reduces seasonal blues and improves mood. The fresh air and exercise help reduce cortisol levels, improve focus, and regulate circadian rhythms, leading to deeper, more restorative sleep.
The Challenges of Exercising Outdoors in Winter
The same cold that is invigorating can also pose risks. Hypothermia, frostbite, and slippery surfaces are real dangers. Cold air can sting your lungs, and your muscles, tendons, and ligaments are more prone to injury if not adequately warmed up. Elizabeth Brooks, a personal trainer at One Life Fitness, emphasizes the importance of a good 15 minute warm-up, consisting of calisthenic movements like jumping jacks, toe taps, and lunges. She stresses that static stretching should be reserved for the cool-down phase of the workout.
Hydration and Proper Clothing for Winter Workouts
Harvey Johnson, a functional training specialist at Jade Fitness, explains that hydration is crucial during winter workouts, even if you’re not thirsty or sweating. He recommends consuming at least 16 ounces of water a couple of hours before and then eight ounces after your workout.
Proper attire is also important. Instead of just a t-shirt and shorts, you should protect yourself with layers that can be easily removed if you start to overheat. A base layer to wick away moisture, another layer to keep you warm, and an outer layer to stay dry are recommended. A hat and gloves can be easily taken off and put back on as needed during your run or other outdoor activities.
Risk Management and Nutrition for Winter Workouts
Winter workouts should be approached differently. According to Johnson, it’s not the time to aim for personal bests. Instead, consider supplementing your workout indoors by working both slow and fast twitch muscles and your aerobic base. Balance your body and reduce the risk of injury by being cautious during your outdoor activities.
After exercising outside in the cold, your body craves a balanced meal. “When you are finished exercising outdoors, it’s a good time to consume some kind of balanced meal with protein,” says Brooks.
Exercising outdoors in winter can yield a beautiful connection with the world around you, even when it’s covered in frost. It’s about more than just power and performance – sometimes, it’s about the presence and taking care of yourself.
For more information contact: ebrooks@thinkingcorrectly.com ; or coachharvey99@gmail.com.
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