By St. Luke’s Wood River
It is important to take steps to stay warm and safe while you exercise outside in the winter. Below are some tips to help stay happy, healthy and warm:
- Check the weather forecast. Temperature, wind and length of time outside should all be considered in planning your clothing and your activity.
- If the temperature dips below 0° F (minus-18° C) or the wind chill is extreme, consider taking a break or choosing an indoor exercise instead.
- Watch for signs of frostbite and hypothermia. The risk of frostbite is less than 5 percent when the air temperature is above 5° F, but the risk rises as the wind chill falls. At wind chill levels below minus-18° F, frostbite can occur on exposed skin in 30 minutes or less.
- Frostbite is most common on exposed skin, such as cheeks, nose and ears. It can also occur on hands and feet. Early warning signs include numbness, loss of feeling or a stinging sensation. Immediately get out of the cold if you suspect frostbite. Slowly warm the affected area—but don’t rub it since that can damage your skin. If numbness doesn’t go away, seek emergency care.
- Hypothermia is abnormally low body temperature. Signs and symptoms include intense shivering, slurred speech, loss of coordination and fatigue. Older adults and young children are at greater risk. Seek emergency help right away for possible hypothermia.
- Dress in layers that you can remove as soon as you start to sweat and then put back on as needed. Exercise generates a considerable amount of heat and may make it seem warmer than it really is. Start with a thin layer of synthetic material that will draw sweat away from your body and then add a layer of fleece or wool for insulation. Top with a breathable, waterproof layer.
- Stay hydrated! Your body needs water to help regulate your body temperature and to transport nutrients to cells, tissues and organs. It also helps lubricate joints.
- Apply sunscreen, including lip balm, with protection from UVA and UVB rays to guard against sunburn.
- Protect your eyes from snow and ice glare with dark glasses or goggles.
If you have certain conditions, such as heart problems or asthma, or are on medications, check with your doctor to review any special precautions you might need to follow. Stay safe, warm and enjoy the beautiful outdoors!