Do not allow Cold Weather to Derail your Exercise Routine - Workout in the Winter.

Well, it's that time of year again. The holidays are over and after a month of over indulging on turkey, cookies, and carbs even the most regular work out fanatics can pack on a few extra pounds. Unfortunately as the snow piles up and the temperature drops, so does our motivation to exercise. Just because the temperature outside has dropped does not mean that your exercise program has to stop or that you need to hibernate until the snow melts. There are many activities to keep you busy and healthy until spring comes rolling around. Even the dedicated runner does not have to put off their regular routine until the temperature rises. There are just some precautions that you must take before stepping out into the cold to begin your workout.

Pay attention to the weather. While running in colder temperatures can be safe and enjoyable, be sure to check the temperature and the wind chill. Running increases the air movement around you and can make sub zero wind chill even worse. A good rule of thumb to follow is if the temperature drops to below zero stay inside and use the treadmill. It is also a good idea to dress in layers. The first layer should be something made out of synthetic material such as polypropylene. These types of materials can help remove sweat away from the body. Avoid fabrics such as cotton which can actually contain the moisture within your clothing. Wear an outer layer that is made of a breathable material such as Gortex. This will protect you against the wind and the elements while still allowing heat and moisture to escape, thus reducing the risk of overheating and chilling. However, avoid over dressing as your body will heat up as you begin your run.

Always be sure to protect your extremities. This includes your head, feet, and hands. When the body is exposed to colder temperatures, its first defense is to deliver heat to the core. Also the majority of your body's heat escapes through your head, feet, and hands. Wear a hat to help your body retain heat, which will allow your circulatory system to distribute more heat to the rest of your body. In extremely cold weather wear a face mask to help warm the air you are breathing. As for your hands, wear mittens. This will allow your fingers to share body heat. To keep your feet warm, wear a thick wool sock. However, be sure to allow enough room in your shoes to accommodate a larger sock.

As with exercising in any conditions remember to stay hydrated. This is especially important in cold weather as fluids still escape through sweat and cold air. The cold air also has a drying effect that can increase the risk of dehydration. When running outside it is very important to pay close attention to your body and the signals it is giving you. If you start to feel numbness that is not going away or if you notice a patch of cold hard skin on your body, get out of the cold immediately. If the condition persist, seek medical attention.

Before starting any exercise routine talk to your doctor to make sure you are healthy enough for exercise. Once your doctor approves you for your physical activity and recommends a fitness routine that works for you, get out there and enjoy the fresh air and reap the health benefits of exercise. Remember the warm air of summer is right around the corner, but that's no reason to hibernate this winter. For more information on cold weather running or to schedule an evaluation contact Dr. Webb and Associates. Please be sure to visit our news or whitepapers section to find more articles on health and fitness.