Winter Workouts Don't Have to Leave You Cold

You've been good all summer. You got out there and exercised. But now it's winter and it's cold - really cold. You don't want to put a freeze on your workouts. Yet the thought of that stationary bike sends shivers up your spine.

Don't quit your workout - it can help you get through winter by boosting your immune system, keeping your mood up, lowering stress and helping you sleep. As long as you are dressed properly and take care, you can exercise safely and comfortably in the great outdoors.

• Dress in layers. Layers are the key to staying comfortable, warm and dry. You can add or peel off layers as you go. Your base layer - the layer you wear next to your skin - should be a high-tech fabric designed to wick moisture away from skin. Do not wear cotton, which can get heavy and produce a chilling effect. Your second layer should be loose. Fleece makes an excellent second layer because it's warm, lightweight and dries quickly. If it's not too cold, you can wear this as your outer layer. If it is really cold out, you'll need a third layer, which should be wind-resistant and water-resistant.
• Choose clothing with vents and zippers. This is particularly good for mid or outer layers because it helps you find your comfort zones.
• Wear a hat. About 50 percent of your body heat is lost through your head. Wool, fleece or other breathable materials work. You can find products that cover your whole head and neck, leaving openings for your eyes and mouth. They help keep the air you breathe warm and humid.
• Wear mittens, which are warmer than gloves. When weather is extremely cold, wear polypropylene glove liners inside gloves or mittens.
• Protect your feet. Wool or polypropylene socks draw moisture away from skin while keeping you warm. Your shoes should have good treads to help prevent falls on icy roads.
• Wear reflective clothing - and wear as much of it as possible. Since the days are short, you are likely to be working out in the dark. You can buy reflective vests and flashing clip-on lights.
• Watch out for frostbite. This is likely to affect your face, toes and fingers. Early signs include a patch of white skin, stinging and numbness. Keep in mind that the wind chill is higher when you are doing fast-moving activities like biking and running. Wind chill is the measurement of air temperature combined with wind speed. As the speed of wind increases, heat is carried away from your body faster.
• Watch out for hypothermia, or low body temperature. Early signs include intense shivering and being unable to perform complex tasks.
• Be sure to tell others where you are going and how long you plan to be out. Carry a cell phone and ID.

Related Articles Indoor Winter Workouts Exercise Q&A: Excuses Don't Help Exercise Your Depression Away Shopping for a Gym? When the Weather Outside Is Frightful: Preventing and Treating Frostbite

External Sources The American College of Sports Medicine The American Council on Exercise

This article was reviewed and updated June 2007.

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