Exercise is important all year, even after the weather turns cold. Without proper preparation, however, exercising during the winter poses several potentially serious risks to your health and can increase your chance of injury. In most cases, dressing properly and listening to your body can prevent these complications.
Prepare Your Body
Warming up before exercise is even more important during the winter than during the warmer months because low temperatures tighten your muscles and increase their vulnerability to injury, according to the American Fitness Professionals and Associates. Stick with your regular warm-up routine before exercising. Dr. Abraham Sanders of the NewYork-Presbyterian Hospital also recommends drinking plenty of fluids before exercising during the winter to prevent dehydration.
Dress Appropriately
While it is important to keep your skin covered and your body warm, overdressing can lead to problems, too, according to the Mayo Clinic. Exercise raises your body temperature, putting you at risk for overheating if that excess heat cannot escape through your clothing. Moreover, heavy clothes increase sweating and retain moisture, both of which can lead to chills when your body starts to cool down. To prevent these problems, dress in layers and remove clothing as needed during your exercise routine to remain warm and dry. In extremely cold weather, make certain you protect your feet, hands and ears by wearing gloves, thick socks and a hat or ear muffs.
Use Winter Gear
If you plan to engage in winter sports such as skiing or snowboarding, wear clothing and use gear appropriate for your sport to prevent injury and protect your skin from the cold. Always wear a helmet when exercising on icy ground. Winter days are shorter and darker, which makes reflective clothing important if there is any chance you will be outside once the sun goes down. Shoes with traction are also essential to prevent sliding and falling on icy ground.
Pay Attention to Your Body
Wind chill can catch you off guard, and frostbite and hypothermia can occur quickly, especially if you exercise in rain or snow. Learn the warning signs of winter-related health risks before heading outdoors, and develop a plan with your family and doctor to treat frostbite and other problems while you are waiting on medical attention. Early signs of frostbite include numbness and stinging in your extremities, and early hypothermia causes slurred speech, intense shivering, fatigue and lack of coordination, according to the Mayo Clinic.
See Your Doctor
Before beginning any winter exercise program, visit your doctor for advice if you suffer from asthma, Raynaud's disease or heart problems. Asthma sufferers, for example, may experience an increase in breathing difficulties during colder months, according to Sanders. Your doctor may limit your activities, prescribe different medications or offer advice on special clothing or other tools to keep you safe and comfortable.
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