Do you find yourself resorting to workouts at the gym or jumping on the stationary bike in your basement during the winter months, rather than going outside for a run or taking your bike out to the trails? Colder weather and darker days might make us feel like hibernating, but we’re here to promote outdoor exercise, even in the coldest winter months!
For one thing, here in the Winston-Salem area we’re lucky to have winter days where the temperatures get up above 50 degrees and the sun comes out, making it feel even warmer. But even on days when the temperatures don’t make it out of the 40s, you can still enjoy the benefits of fresh air and sunshine.
Why Exercise Outside?
· Vitamin D. Getting out in the sun for as little as 15 minutes can provide the amount of Vitamin D needed for the day. Just be sure you’re also eating a diet rich in calcium to help promote absorption!
· Immune boost. Forget about all those old wives’ tales of getting a cold from being out in the cold weather. Exercise actually helps boost your immune system, giving your body the strength it needs to fight off winter’s colds and flu.
· Burn more calories! When you exercise in cold weather, your body is working to keep itself warm at the same time you’re going on your jog or walk.
Stay Safe and Healthy During Cold-Weather Workouts
It’s important to prepare for the weather just as much in the winter as you would in the summer. Just as you would in the hottest parts of July, remember to stay hydrated during your winter workouts, and wear sunscreen if you’re going to be outside more than 15 minutes. In addition to that water bottle, here are a few other things to remember on your winter workout.
Dress in Layers. You want to be prepared for the cold, but also be able to adjust as you get warmer the longer you’re active. Whether you’re skiing in the mountains of North Carolina or taking the dog for a walk at Salem Lake, you want to be prepared. Start with a synthetic layer to help draw moisture away from your body. Avoid cotton t-shirts and other natural fibers, as they will absorb sweat and keep that cold, wet layer up against your skin. Next layer on a wool sweater or fleece jacket for warmth. Top it off with a water proof/wind blocking shell. Don’t forget a hat and gloves to keep your extremities warm.
Prioritize your warm up and cool down. It’s even more important in cold weather to get the body loose and limber before a workout to prevent twists, sprain, tears and other injuries. Make sure to warm up about 10-15 minutes. Start with some low-intensity aerobic exercises, such as a slow jog or jumping jacks, to raise your core body temperature. Then do some stretches, but make sure they’re dynamic stretches such as lunges, high knee kicks or leg lifts. If you do static stretching you run the risk of your body temperature cooling back down.
After your workout, make sure to cool down to reduce the effects of blood pooling in your muscles. If you’ve gone on a run, walk for about 3-5 minutes. If you’re lifting weights, do some more lunges and dynamic stretches.
Warm ups and cool downs can be done indoors, where it’s warm. Just be sure you’re not sweaty from your warm up when you go outside and face the cold temperatures.
Keep your chiropractic appointments. Winter often makes ailments such as a stiff neck or sore joints ache even more. That’s because the drop in barometric pressure that makes the atmosphere colder also puts pressure on our body, causing the fluid in the joints (the synovial fluid) to move less freely. Here at Foster Chiropractic Sports and Wellness Clinic we are especially in tune with athlete’s changing needs in the winter months and can help adapt your treatments for the weather. Chiropractic adjustments can help keep joints moving properly, helping prevent injuries and keep you in top shape for all the winter sports you enjoy.