Just because it’s cold and frightful outdoors right now, doesn’t mean your outdoor exercise routine needs to suffer. A brisk wintry walk may not be your idea of fun but if done correctly, it can be a very enjoyable and invigorating form of exercise. Of course you can always walk indoors but think of all the beautiful sights and sounds the winter season has to offer you miss out on.
There are ways to make winter walking work on most days of this season. All it takes is some strategic planning of what to wear and how to contend with downright chilly weather while keeping you warm and dry when it’s cold and wet outside.
· Layer up
Layering is a must for keeping your body warm when working out in cold weather. Have a base layer next to your skin to wick away moisture. Yes, even on cold wintry days, you will sweat. Avoid cotton or wool as they will stay wet keeping your cold and uncomfortable. Instead choose a base layer shirt and longjohns made of polypropylene (Capilene, Thermion, Thermax and Thermastat) or silk.
Your next layer should be an insulating layer to provide warmth but one you can take off if you get overheated. This could be a wool shirt or vest but other fabric options could be polyester fleece, pile, or down when it is very cold outside.
The outer layer is what will protect you from whipping winds and icy rain. Choose a wind-proof and water-resistant coat to keep cold air out.
· Other necessary garments
Don’t leave the house without your gloves or mittens. A thin, moisture-wicking pair of gloves underneath heavier mittens or gloves will protect hands and fingers from frostbite.
Our feet are another area of the body that must have proper protection during a winter walk protecting against frostbite. Starting with the socks, wear sweat-wicking polypropylene thin socks with an outer wool sock. If it is particularly cold, throw in some single-use toe warmers to provide gentle heat for up to six hours. Shoes should be made of leather to keep out the wind and cold yet flexible enough for getting in a good walking heel-to-toe roll. Boots that are too rigid can give you shin splints and foot pain.
Some type of a scarf or neck gaiter is also an absolute must to muffle any cold air from finding itself going down the front or back of your neck.
Do not forget to cover your head to insulate it and to retain heat.
· Warm up indoors before heading outdoors
If you go straight into the great outdoors without warming up first indoors, it can be an unpleasant shock to your system. When we are indoors and relatively inactive, blood flow primarily goes to our internal organs. As we become more mobile, blood flow will be diverted to the muscles in our legs and arms along with our heart rate increasing. To prevent that cold blast of wintry air from discouraging you on venturing outdoors for a walk, warm up first indoors. Walk around your house, climb stairs or march in place to get your blood flowing warming you up and getting you ready to walk outdoors.
· Other essential necessities making winter walking more enjoyable
It’s the little things that matter in making a winter walk enjoyable - such as taking along chapstick and sunscreen to protect your lips and skin. Start off by walking at a moderate pace to warm up before switching to a faster pace. Take along a water bottle drinking about 8 ounces every 15-30 minutes while walking to prevent dehydration.
· Stay safe
There will be times when it is just too cold to be or stay safe outdoors during the winter. Watch the weather forecast and when there are wind chill advisories, frigid temperatures or icy conditions, take your walking workout to the gym or an indoor mall. Be mindful of being careful when walking outdoors at dawn or at night. Wear reflective gear so motorists can see you.
Anyone who has heart issues, asthma, or Raynaud’s Disease should consult with their doctor before exercising outdoors during the winter in cold winter weather.