Exercise outdoors in the early afternoon when the temperature is at its highest. Have warm, dry clothing ready to put on when you finish your workout. When you stop exercising, you generate less heat, but the cold air continues to pull warmth away from your body.
If you run, change your course so that you run out against the wind, and return with the wind at your back. This will help reduce feeling so cold with sweat-soaked clothing.
Consider the wind chill. A wind of 20 mph will make the temperature feel 20 degrees colder. Early signs of hypothermia include weakness, shivering, fatigue, slurred speech, dizziness and confusion. If you experience any of these symptoms, move to a warm area immediately.
A lot of heat is lost through your head and neck, so a hat is important. Use a turtleneck pulled up over your mouth to warm up the air you breathe. Mittens keep fingers warmer than gloves, and together with a hat can help prevent frostbite on fingers or ears.
Try not to overdress which can cause increased sweating. Moisture contributes to heat loss. Remove layers as your body heats up, or start out your workout a little bit chilly. Your body will heat up as you get going.
Don’t wear cotton next to the skin. Cotton captures moisture and as you sweat, it traps moisture next to your body. Your body loses heat four times faster when exposed to water at lower temperatures. Get workout clothes made of wicking fabrics designed to move moisture away from the body.
Small people have a large surface area-to-body mass ratio, which means they have a greater percentage of body in contact with the environment, which means a higher risk for hypothermia. If you’re small, layer up when you’re outside exercising!
The best way to de-stress and re-focus is to get outside and get some fresh air. Even if it’s chilly outside, a little light exercise will keep you warm for a 15 minute break. Another good way to de-stress is getting regular neuromuscular massages.
Snow shoveling can be an intense workout, especially if you’re not used to doing it. The combination of stress on the heart and the cold temperatures can lead to a heart attack. If you’re not in shape, shovel a little at a time, then go in and relax and warm up before shoveling more. If you have sore muscles after shoveling, come in for a good neuromuscular massage.
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If you lift weights, for example, and you push weights that cause your shoulders to roll forward, then you should balance that exercise with a stretch that stretches your shoulders backward.
The general rule is, to to the front as you would do to the back, and do to the left as you would do to the right.
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