Whether you are starting a workout regimen in the winter, or hitting the slopes in Vail, Colorado, it is important to know the coldest temperature you can safely exercise in. To ensure well-being, be aware of your overall health, wind chill factor and the chance of precipitation before attempting to exercise outdoors. By following proper precautions, you can maintain an outdoor fitness regimen on cold winter days.
Temperature and Wind Chill
It is dangerous to work out outdoors when the temperature or wind chill factor exceeds minus 20 degrees Fahrenheit, according to the National Safety Council. Know the wind-chill factor because air temperature alone does not always accurately reflect how cold it is outside. Blustery conditions are dangerous because wind can penetrate clothing and carry heat away from the body. Working out in rain, sleet and snow on cold days also is dangerous because layers of wet clothing decrease the body’s core temperature and dampen the skin.
Health Risks
Outdoor exercise in frigid temperatures places the skin at risk for exposure, which can cause cold weather-related disorders such as frostbite and hypothermia. Hypothermia occurs when the core body temperature falls below 95 degrees Fahrenheit, and symptoms include intense shivering, slurred speech, fatigue and loss of coordination. Frostbite is a serious skin injury caused by freezing, and it can lead to tissue death, gangrene or hypothermia. When frostbite occurs, the skin on the cheeks, ears, nose, hands or feet hardens and turns white. Cold temperatures also can cause problems for seniors and the chronically ill. The elderly and those suffering from conditions such as asthma, heart problems and Raynaud’s disease should not work out outdoors in the cold before consulting with their physician.
Appropriate Clothing
On winter days, layer your exercise outfit depending on air temperature, wind speed and intensity of the activity. During intense activities such as running and biking, you will need fewer layers of clothing since the body warms quickly. When engaging in these exercises, wear layers that you can remove easily once you start sweating to avoid overheating and saturating your skin. Conversely, low impact activities such as walking call for more insulation since the body does not warm as fast. Avoid dressing in cotton since it stays damp next to the skin. Instead, wear thin, synthetic materials that pull sweat away from the body. Hats, gloves and thermal socks help maintain body temperature and prevent exposure.
Helpful Tips
Before your workout, check the weather forecast and note air temperature and wind chill. Stretch and warm up indoors to loosen the muscles. During your outdoor exercise activity, stay hydrated by consuming water, sports drinks or fruit beverages – even if you are not thirsty. Also, try to keep the wind at your back to reduce the wind chill. Monitor your body. If you begin to feel discomfort or numbness from the cold, go inside immediately. On rainy, windy or extremely cold days, exercise indoors. Regardless of where you exercise, consult a physician before starting a fitness regimen.
