A regular walking program offers a no-cost enhancement to your fitness regimen. Walking can help improve your bone strength, increase your stamina and help prevent weight gain. You may also experience lowered blood pressure and better cholesterol readings. You may find it challenging to stick with your outdoor walking program when the weather turns rainy, cold or snowy. Weather-appropriate clothing and attention to safety can help you keep your walking program commitment.
Rainy Weather Walks
Rainy weather can present only a minor inconvenience if you make a few simple preparations. Wear a rain suit or waterproof pants and raincoat; a breathable fabric helps guard against uncomfortable dampness next to your skin. Don boots over your walking shoes, or consider waterproof garden shoes designed to keep your feet free from water and mud. Use an umbrella if you can do so without compromising your view of your surroundings. Keep an extra set of clothes at your office, or in your car, for unexpected rain that occurs during your daily walk.
Snowy Walking Tips
Transform a snowy walk from an ordeal into a fun experience with Nordic walking poles. These versatile poles allow you to develop coordinated leg and arm motions, and help you balance yourself on often-unpredictable snowy sidewalks and streets. Visit a nearby outfitters' store and look for non-adjustable walking poles sized to your height. Alternatively, consider a set of adjustable poles that accommodate multiple users. Purchase a left- or right-handed set to satisfy your personal preference. Removing the poles' rubber tips helps provide better traction on snowy surfaces.
Walking on Ice
Walking on icy streets requires the proper footwear and an abundance of caution. Non-slip neoprene or rubber boots with treaded soles present a workable option. Avoid slippery plastic or leather soles that provide no traction and present an injury hazard. Wear a bulky coat or padded clothing to help cushion your body in an unexpected fall. Wear plenty of warm clothing and a hat, but ensure you can still see and hear traffic and other potential hazards.
Stay on cleared sidewalks as much as possible, and remember that hazardous "black ice" often resembles a sidewalk or street that is merely wet. Walking flat-footed helps you plant your center of gravity over your feet; holding your arms outward provides additional stability. Adopting a penguin-like walk, with your feet turned slightly outward, helps increase your center of gravity as well.
Wind Chill and Frostbite Warnings
A few inclement weather scenarios present true life-threatening risks. Walking in cold, rainy weather without proper gear can result in sopping wet clothing and a potentially lowered body core temperature. These wind chill conditions can contribute to hypothermia. Walking in extreme wind chills, even in layered warm clothing, robs your body of heat as the biting wind penetrates your clothes. You can actually experience frostbite on exposed skin areas such as your face. In these hazardous conditions, put your personal safety first and exercise indoors until the extreme weather risks subside.
References
- American Council on Exercise: A Walk a Day
- Stanford University Parking and Transportation Services: Biking and Walking Tips for Rainy Weather
- "Fitness" Magazine: Nordic Walking Guide - Getting Started
- University of Wisconsin Madison Occupational Health Program: Walking Safely on Ice
- Mayo Clinic: Exercise and Cold Weather: Tips to Stay Safe Outdoors
- SportsMedicineDictionary.com: Nordic Walking
Member Comments