Skip to content
Catholic Online Logo

By Wendy RN., BA

12/22/2013 (9 months ago)

Catholic Online (www.catholic.org)

How to stay safe and warm while exercising outdoors in cold weather.

Just about everyone can enjoy exercising and activities in the great outdoors; even in the dead of winter. Here are a few health and safety tips that you should be aware of to keep you warm.

Exercising in cold winter weather is great with some extra precautions. Dressing in layers, protecting your hands and feet, and paying attention to the forecast can help you stay safe and warm.

Exercising in cold winter weather is great with some extra precautions. Dressing in layers, protecting your hands and feet, and paying attention to the forecast can help you stay safe and warm.

Highlights

By Wendy RN., BA

Catholic Online (www.catholic.org)

12/22/2013 (9 months ago)

Published in Blog

Keywords: Cold, weather, winter, snow, temperature, frost bite, saftey, warm


LOS ANGELES, CA (Rise Above Health Blog) - Always dress in layers, one of the biggest mistakes people make is dressing too warmly for exercise in the winter. By dressing in layers, you actually can remain warmer, here is why.

Exercise generates a lot of heat, enough heat that you feel like it is warmer than it really is. If you dress too warmly you start to sweat then as the sweat will cause you to get chilled and you can risk hypothermia. By dressing in layers you can prevent this as you can remove or add back layers as needed.

The Mayo Clinic recommends that the first layer should be a thin layer of a synthetic material like polypropylene which draws sweat away from your body. Avoid cotton, which is very absorbent and will stay wet next to your skin. The next layer should be fleece or wool for insulation, and finally top off with a waterproof breathable outer layer. If you are very lean, you may require more insulation than a heavier person.

Avoid wearing a heavy down jacket or vest as these may cause you to overheat if you are exercising hard.

If it is very cold, it is a good practice to wear a face mask or scarf to help warm the air before it enters your lungs.

Experiment to find the right combination of laying that works for you based on the temperature and your exercise intensity. Activities that are stop and go such as mixing walking and running will make you heat up then cool down and chill. This will make you more susceptible to hypothermia.

You may need to experiment before you find a combination of clothing that works well for you based on your exercise intensity. Keep in mind, too, that stop-and-go activities, such as mixing walking with running, can make you more vulnerable to the cold if you repeatedly work up a sweat and then get chilly.

Tobogganing is a great family activity in the winter.


When the temperature drops outside, your body will increase its blood flow its core to protect your essential organs. This leaves your hands and feet more susceptible to frost bite. Its a good idea to layer on your hands and feet. Try a thin pair of gloves under your mitts or larger gloves. As for your feet, a pair of one half to one size larger exercise shoes will allow for thermal socks or extra regular socks.

Always cover your head to help reduce heat loss, and prevent frost bite of the ears.

Use common sense when the temperature is extremely low, take extra precautions or have an alternate plan for exercise.

So if you are running, cross country skiing, skating, walking your dog or any other activity, dress appropriately, be safe and most of all have fun.

My tip of the day: Don't forget to stretch before exercise whether it is inside or outside. Getting your muscles limber and warm will reduce your chance of injury.

I believe that Faith can move mountains.





 

---


Pope Francis: end world hunger through 'Prayer and Action'


2014 - Distributed by THE NEWS CONSORTIUM

Pope Francis Prayer Intentions for October 2014
Peace:
That the Lord may grant peace to those parts of the world most battered by war and violence.
World Mission Day: That World Mission Day may rekindle in every believer zeal for carrying the Gospel into all the world.



Comments


More Blog

#StopEbolaStrike, Protect America

Image of Ebola has a very high death rate.

By Cheryl Jones

There is currently a #StopEbolaStrike under that hash tag on Twitter. LOS ANGELES, CA - Those who are studying this out, scientists, say that this Ebola is a different strain from those that have gone before. It may spread easier. It may go airborne. It may have an ... continue reading


Homosexuals Have Gifts to Offer: Why That Shouldn't Be News to Anyone

Image of Synod of Bishops on marriage and family

By Tara K. E. Brelinsky

What bugs me about the headline is that it labels one group of sinners as though the rest of the Christian community is sinless or perhaps less sinful. The headline could just as easily read "Adulterers or Fornicators or Drunks or Liars or Thieves or Murderers ... continue reading


The Brittany Maynard Dilemma: Culture of Life vs Suicidal Euthanasia

Image of All things are possible through prayer.

By Chaplain Adele M. Gill, RN, BSN, CC

As you probably have read on the internet or in newspapers, or seen on TV news, a 29 year old woman named Brittany Maynard has decided to end her life. Where is the outrage over her decision to commit suicidal euthanasia on November 1st, which happens to be ALL SAINTS ... continue reading


Waiting For The Company of Even One Priest

Image of

By Dom Mark Daniel Kirby, O.S.B.

Imagine the pain our Lord suffers every day because of those priests who ignore Him and flee from His company. CANASTOTA, NY - No need to imagine. Read, ponder and share the most recent post from Father Mark on Vultus Christi. These powerful words are taken from ... continue reading


Our Lady of the Rosary, Adoration and My Friend Mike

Image of 'The rosary is the book of the blind, where souls see and there enact the greatest drama of love the world has ever known...'

~Archbishop Fulton Sheen

By Michael Seagriff

We celebrated the memorial of our Lady of the Rosary on October 7, which was instituted by Pope Pius V. He attributed the naval victory over the Turks at the Battle of Lepanto in 1571 to the Blessed Mother's intercession after the Christian world sought her aid through ... continue reading


Prayer is Life Changing

Image of There is unlimited power in prayer. Prayer has the capacity to change all things for the better.

By Chaplain Adele M. Gill, RN, BSN, CC

I don't know about you, but at times in my own life, I forget to pray first before doing anything else, when things go awry. When negative, difficult or challenging things start to happen in my life, I may pace, begin to worry, knit, sew, call a friend, or run an ... continue reading


I Had A Dream to Pray the Rosary

Image of The repetition in the Rosary is meant to lead one into restful and contemplative prayer.

By Cheryl Jones

I had a dream, actually two dreams in successive nights. 'For God speaketh once, yea twice, yet man perceiveth it not.  In a dream, in a vision of the night, when deep sleep falleth upon men, in slumberings upon the bed; Then he openeth the ears of men, and ... continue reading


4 Powerful Ways to Prevent and Ease Depression

Image of Prayer and meditation are helpful for those suffering from depression

By Chaplain Adele M. Gill, RN, BSN, CC

'Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable, if anything is excellent or praiseworthy, think about such things. Whatever you have learned or received or heard from ... continue reading


There is No Room for Envy in a Grateful Heart

Image of Praying the Rosary enables us to accept God's grace and follow His commands with ease.

By by Tara K. E. Brelinsky

It really is amazing how easily any situation can be transformed by humility and gratitude. Although we can't afford a trip to Disney nowadays, we were blessed with a few days at the beach during the off-season. My husband could only share part of the time with ... continue reading


Jesus' Great Invitation - 'Come Unto Me All Who are Weary'

Image of When we become humble enough to accept our imperfections and frailties, we become strong in Jesus.

By Chaplain Adele M. Gill, RN, BSN, CC

Have you ever met someone who you just know is a Christian? Of course you have. They are the ones who consistently personify and exhibit abject peace, love, joy, forgiveness, goodness, faithfulness, constancy and steadfastness. They are the ones you turn to when you ... continue reading


All Blog News

Newsletters

Newsletter Sign Up icon

Stay up to date with the latest news, information, and special offers

Daily Readings

Reading 1, Ephesians 2:12-22
12 do not forget, I say, that you were at that time ... Read More

Psalm, Psalms 85:9-10, 11-12, 13-14
9 His saving help is near for those who fear him, his ... Read More

Gospel, Luke 12:35-38
35 'See that you have your belts done up and your ... Read More

Saint of the Day

Saint of the Day for October 21st, 2014 Image

St. Hilarion
October 21: Abbot and disciple of St. Anthony the Great, companion of St. ... Read More

Inform, Inspire & Ignite Logo

Find Catholic Online on Facebook and get updates right in your live feed.

Become a fan of Catholic Online on Facebook


Follow Catholic Online on Twitter and get News and Product updates.

Follow us on Twitter