How to include exercise when the temperatures drop
Bundle up in layers.
The first layer closest to your skin should act like a wick and take sweat away from the body; most commonly this would be polypropylene. Cotton holds moisture against the skin-causing to cool-great in summer, not so great in winter. The second layer is for warmth, wool or synthetics are recommended & your third layer, on the outside, should be wind-resistant Don’t overdress, sweating makes your body wet and the cold can set in, dressing in layers lets you adjust to not only the exterior temperatures but also to adjust for your levels of activity.
Now you are ready to carry on with your old favourites or try snowshoeing, cross country skiing, bobsledding, go skating or tobogganing with the kids…you get the idea!
Signs to look for when enjoying the outdoors:
Feeling cold and no longer shivering. Hypothermia (cold body temperatures) can cause death. Symptoms include confusion, drowsiness, slurred speech, a drop in blood pressure, shallow breathing and a pinkish tint to the skin.
Cold, numb hands and feet are symptoms of frostbite. Part of your body’s defence mechanism is when it is cold, it must protect the core which houses our vital organs; when there is not enough heat to go around-the extremities are sacrificed. First things to go are feet, hands, ears and nose. There are degrees of frost bite: initially, the skin appears waxy and white, next, purple blisters appear, conditions can progress to where the affected areas must be amputated. Prevention is easy-cover all exposed areas, don’t forget the head!
Dehydration in winter, we lose water through breathing, we lose water vapour in our breath. As with any other time of the year, make sure you drink before exercising and every half-hour or so, or as your activity or body requires. Don’t wait until you feel thirsty.
But use common sense, when the temperatures drop too far, take your workout indoors.
Did you know that shocking your body between hot & cold temperatures can help build your immune system? So after that outdoor workout, warm up, take a warm shower, then switch to cold water; then back to warm; finish with cold. The everyday version of the polar bear swim on New Years Day!
snowshoeing, cross country skiing, bobsledding, go skating or tobogganing with the kids…you get the idea!
