Skip to content
Catholic Online Logo

By Wendy RN., BA

12/22/2013 (3 years ago)

Catholic Online (www.catholic.org)

How to stay safe and warm while exercising outdoors in cold weather.

Just about everyone can enjoy exercising and activities in the great outdoors; even in the dead of winter. Here are a few health and safety tips that you should be aware of to keep you warm.

Exercising in cold winter weather is great with some extra precautions. Dressing in layers, protecting your hands and feet, and paying attention to the forecast can help you stay safe and warm.

Exercising in cold winter weather is great with some extra precautions. Dressing in layers, protecting your hands and feet, and paying attention to the forecast can help you stay safe and warm.

Highlights

By Wendy RN., BA

Catholic Online (www.catholic.org)

12/22/2013 (3 years ago)

Published in Blog

Keywords: Cold, weather, winter, snow, temperature, frost bite, saftey, warm


LOS ANGELES, CA (Rise Above Health Blog) - Always dress in layers, one of the biggest mistakes people make is dressing too warmly for exercise in the winter. By dressing in layers, you actually can remain warmer, here is why.

Exercise generates a lot of heat, enough heat that you feel like it is warmer than it really is. If you dress too warmly you start to sweat then as the sweat will cause you to get chilled and you can risk hypothermia. By dressing in layers you can prevent this as you can remove or add back layers as needed.

The Mayo Clinic recommends that the first layer should be a thin layer of a synthetic material like polypropylene which draws sweat away from your body. Avoid cotton, which is very absorbent and will stay wet next to your skin. The next layer should be fleece or wool for insulation, and finally top off with a waterproof breathable outer layer. If you are very lean, you may require more insulation than a heavier person.

Avoid wearing a heavy down jacket or vest as these may cause you to overheat if you are exercising hard.

If it is very cold, it is a good practice to wear a face mask or scarf to help warm the air before it enters your lungs.

Experiment to find the right combination of laying that works for you based on the temperature and your exercise intensity. Activities that are stop and go such as mixing walking and running will make you heat up then cool down and chill. This will make you more susceptible to hypothermia.

You may need to experiment before you find a combination of clothing that works well for you based on your exercise intensity. Keep in mind, too, that stop-and-go activities, such as mixing walking with running, can make you more vulnerable to the cold if you repeatedly work up a sweat and then get chilly.

Tobogganing is a great family activity in the winter.


When the temperature drops outside, your body will increase its blood flow its core to protect your essential organs. This leaves your hands and feet more susceptible to frost bite. Its a good idea to layer on your hands and feet. Try a thin pair of gloves under your mitts or larger gloves. As for your feet, a pair of one half to one size larger exercise shoes will allow for thermal socks or extra regular socks.

Always cover your head to help reduce heat loss, and prevent frost bite of the ears.

Use common sense when the temperature is extremely low, take extra precautions or have an alternate plan for exercise.

So if you are running, cross country skiing, skating, walking your dog or any other activity, dress appropriately, be safe and most of all have fun.

My tip of the day: Don't forget to stretch before exercise whether it is inside or outside. Getting your muscles limber and warm will reduce your chance of injury.

I believe that Faith can move mountains.





 

---


'Help give every student and teacher Free resources for a world-class moral Catholic education'


Copyright 2017 - Distributed by THE CALIFORNIA NETWORK

Pope Francis Prayer Intentions for DECEMBER 2016
Universal:
End to Child-Soldiers: That the scandal of child-soldiers may be eliminated the world over.
Evangelization: Europe: That the peoples of Europe may rediscover the beauty, goodness, and truth of the Gospel which gives joy and hope to life.



Comments


More Blog

What If We All Entered Every Conversation With The Belief That We Have Something To Learn?

Image of

By Jackie Stammen

What if we all entered every conversation with the belief that we have something to learn from the other?  NASHVILLE, TN - What if, instead of being defensive or trying to prove why we are right, we instead entered a conversation to learn something from the other ... continue reading


Life Is Seasonal - Embrace It

Image of

By Jackie Stammen

I've been reflecting much on the idea of seasons in our life lately.  NASHVILLE, TN - Seasons come and they go, it's inevitable. It's true for the kind of seasons that relate to weather but what I' m really talking about is the seasons of our lives. We often find ... continue reading


You Can't 'Untruth' THE Truth

Image of

By Jackie Stammen

Sometimes it smacks you in the face and sometimes it's a gradual, almost unnoticeable acquisition, but when you learn Truth, you can't "untruth" it.  NASHVILLE, TN - I'm talking about Truth of the Gospel, Truth of faith, and Truth of The Way. Once you learn it, ... continue reading


This Is Amazing Grace Watch

Image of

By Norm LeDonne

Amazing grace. King of glory. Worthy is the Lamb that was slain. A traditional Christian spiritual. The Old Testament. The New Testament. What do these three things have in common? They are all lyrics in the Phil Wickham song "This is Amazing Grace." This young ... continue reading


I Kissed His Feet

Image of

By Michael Seagriff

God calls all of us to walk the Via Dolorosa with Him, to spend time at the foot of His cross, to be there as He is nailed to it, to be there throughout the entire three hours of His agonizing death, to be there as He is taken down from the cross, to be there as He is ... continue reading


Your Name Rules The Atmosphere Watch

Image of

By Norm LeDonne

Jesus was born to save us from our sins, to bring us hope and to show us how to love. He is the source of our peace. We look to him for all of these things and more. What is more fitting than calling on him and recognizing all that he has done for us? <a ... continue reading


2017: 5 Ways to Start Anew

Image of

By Chaplain Adele M. Gill

The New Year is upon us and with it we get all get to start anew. What better way is there to start the New Year? It is a great time to look ahead to see where we want to be this time next year and switch gears to meet our new goals - new plans, new perspectives, new ... continue reading


3 Easy Steps to Growing in Gratitude

Image of

By Chaplain Adele M. Gill

I have a friend who tells me she gets pretty sentimental each New Year's Eve. Like so many people, looking back over the year - and looking ahead at the upcoming year - she has a blend of both nostalgia and anticipation. Nostalgia for all the good times, successes and ... continue reading


Joy To The World! Watch

Image of

By Norm LeDonne

"<a href="https://www.youtube.com/watch?v=DLT9dSt8cwg">Joy to the World</a>" is a traditional and popular Christmas carol. The lyrics to the carol were first published in 1719. The music is attributed either to George Frideric Handel or Lowell Mason. In ... continue reading


A Christmas and Eucharistic Reflection Watch

Image of

By Michael Seagriff

Imagine this Christmas that before exchanging gifts with family and friends, Jesus thanks you for the greatest gift you could have possibly given Him. What might that be? Interested? Listen to this podcast.Merry Christmas![media id="16661"]     continue reading


All Blog News

Newsletters

Newsletter Sign Up icon

Stay up to date with the latest news, information, and special offers

Subscribe to Catholic OnlineYouTube Channel

Daily Readings

Reading 1, Hebrews 9:15, 24-28
15 This makes him the mediator of a new covenant, so that, now that a ... Read More

Psalm, Psalms 98:1, 2-3, 3-4, 5-6
1 [Psalm] Sing a new song to Yahweh, for he has performed wonders, his ... Read More

Gospel, Mark 3:22-30
22 The scribes who had come down from Jerusalem were saying, 'Beelzebul ... Read More

Saint of the Day

Saint of the Day for January 23rd, 2017 Image

St. Ildephonsus
January 23: St. Ildephonsus is highly regarded in Spain and ... Read More