During the winter months in NC, exercising outdoors can bring a roller coaster of temperatures from one day to the next. Sunny and sixty can quickly turn into cold and forty in twenty-four hours. Colder months can bring an invigorating workout for those that like to hike, walk, run or enjoy winter activities such as skiing, cross country skiing and snowboarding. Even though the temperature may drop, it does not mean that you must bring your workouts indoors. The falling temperatures in the thirties and forties or less should not stop your outdoor activities. There are benefits from winter exercise that are different than the summer. In colder weather, you sweat less, spend less energy, and your heart doesn’t have to work as hard, which is beneficial for a more efficient workout.

It can also be a mood booster and help replenish vitamin D levels in the skin. Wintry weather can also help max out that caloric burn. When your body is working hard to stay warm, your metabolism is kicked up into burning more calories. However, frigid air can irritate the lungs and is more difficult for those that have asthma. Cold air entering the airways can induce asthma flare-ups. Breathing in through the nose rather than the mouth warms the air before it reaches your lungs. Consult with your physician if you have health questions. Winter activities can be beneficial for almost everyone, and with a bit of planning, outdoor workouts can be refreshing and invigorating. The approach to winter activities is a little different than summer in the way we should dress and warm up.

A warmup is essential for your muscles and tissues to avoid strains and injuries. Your warmup should begin indoors, including arm circles, arm swings, stepping in place and lunges.

Think what it would be like for your muscles if you jumped into freezing water and how your body would react.

While not quite as extreme as jumping out into the cold for an activity, your body needs blood flow for joints and muscles. Dressing for the cold is essential for body warmth, windburn or frostbite. Dressing in layers is the best way to begin and end your activity, which allows you to remove and put back on clothing as needed. Your first layer should be a synthetic material avoiding cotton that absorbs sweat and makes you colder. The next layer should be a breathable, wind-resistant, water-resistant outer layer. Your hands and feet are vulnerable to the cold and the quickest areas for frostbite.

Wear insulated gloves and glove liners in case you remove your gloves.

Wool socks and caps are essential to prevent the loss of body heat, and dark glasses help with wind and glare. Wear sunscreen and use lip balm to avoid chapping.

Our area does not usually see extreme drops in temperatures, but hypothermia can occur if your body begins to lose too much heat. Lengthy exposures without adequate clothing can result in your body losing heat faster than it can be produced. It is most likely at colder temperatures but can occur at cool temperatures above 40 degrees if a person becomes chilled from the rain. Shivering can be the first sign of hypothermia.

Getting warm slowly, changing any wet clothes and drinking warm liquids are essential to warm the body. Enjoy the winter and treat yourself to hot cider or hot chocolate after that outdoor activity! Live, love life and stay hydrated. Baby, its cold outside.