Don’t Slip Up! 8 Tips to Keep You Safe During Your Winter Workouts
Exercising outside can be a blast during the winter, but the drop in temperature should come with a rise in the precautions you take for your outdoor adventures. Here are eight tips for enjoying your winter workouts while avoiding frostbite or an icy tumble:
- Be Smart About Your Layers!
When it comes to winter clothing, layering is your best friend. Winter workouts come with a curious predicament however – your body will get warmer as you exercise, but the sweat you produce will cool you down as it evaporates! To account for this, make sure the layers you put on can be easily removed and replaced as needed. Start with moisture-wicking fabric to keep sweat off your skin, then add an insulating layer (like fleece) to trap body heat. Top it off with a windproof, waterproof jacket to block out chilly gusts. Don’t forget your hat, gloves, and thermal socks!
- Be Seen and Be Safe
Shorter days and longer nights mean visibility is key. Whether you’re running, cycling, or walking, make sure you’re decked out in bright colors or reflective gear. A headlamp or a flashlight can work wonders for illuminating your path and ensuring drivers or other pedestrians spot you from a distance.
- Know Your Terrain
Snow and ice might look picturesque, but it’s the ice you don’t see that is the most dangerous – an unnoticed patch of black ice can turn a casual jog into a serious injury. To avoid accidental tumbles, choose your workout locations wisely, and pay close attention to the ground below you. Stick to cleared paths whenever possible, and if you’re venturing onto trails, be mindful of ice patches or deep snowdrifts. If you plan to workout in your driveway, patio, or any other paved surface near your home, make sure to put down some rock salt beforehand to melt any ice patches that may have formed.
- Warm Up
Warming up is always important, but it’s especially crucial in the cold. Muscles are stiffer in lower temperatures, and jumping into an intense workout without preparation increases your risk of injury. Take time for a dynamic warm-up such as light stretching, jumping jacks, or a brisk walk to get your blood flowing.
- Hydration Isn’t Just for Summer
Winter workouts can leave you dehydrated just as much as those summer sweat sessions. Cold, dry air, and layers of clothing can trick you into thinking you’re not sweating, but you are! Make sure you drink water before, during, and after your workout.
- Watch the Weather
Before you lace up your sneakers or grab your bike, check the forecast. Winter weather can change suddenly, and it’s always good to be prepared. If there’s a sudden snowstorm, freezing rain, or dangerously low temperatures, it might be better workout indoors that day. If your Motivation Alliance portal offers workout videos through Les Mills, check out those classes to help you stay active and energized even when you’re at home!
- Protect Your Skin
Cold and dry air can wreak havoc on your skin – especially your face, hands, and lips. Make sure to apply a good moisturizer daily to shield your skin from the harsh elements. Besides the cold air, the sun’s rays can still cause damage – even during the winter! Not only that, but sunburn can be especially dangerous when it is reflected off snow. Make sure to wear sunscreen if you plan on being outdoors for any significant length of time.
- Don’t Push It
Winter workouts can be energizing, but they can also be tough on your body. The cold temperatures and harsher conditions can increase the strain on your muscles and joints. That’s why it’s important to schedule regular rest days into your routine. Your body needs time to recover so don’t feel guilty about taking a day-off!
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Resources:
Centers for Disease Control and Prevention. (2024, February 12). 6 tips to stay active this winter. Centers for Disease Control and Prevention. https://www.cdc.gov/physical-activity/features/stay-active-this-winter.html
Mayo Foundation for Medical Education and Research. (2024, April 17). How to exercise safely during the Winter. Mayo Clinic. https://mcpress.mayoclinic.org/nutrition-fitness/mayo-clinic-q-and-a-how-to-exercise-safely-during-the-winter/#:~:text=However%2C%20you%20can%20remain%20active%20and%20exercise%20safely%2C,tips%20for%20staying%20active%20outdoors%20during%20the%20winter.
Mayo Foundation for Medical Education and Research. (2024, October 16). Exercising outdoors in winter. Mayo Clinic. https://sportsmedicine.mayoclinic.org/news/exercising-outdoors-in-winter/
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The Team at BSDI