Exercise? In this weather? What you need to know before you do – The Irish Times

Deciding to go outside and exercise more is fine, but is it safe when it’s dark? It’s so cold how cold is it? We interviewed two sports medicine doctors and an exercise scientist who are also outdoor exercise enthusiasts.

The good news: Yes, you can keep exercising outdoors even when the weather is chilly — up to a point.

Dr. Tom Fleeter, an orthopedic surgeon and physician in sports medicine, said of himself and his wife: However, additional measures must be taken to keep you safe from the increased wind and rain, oncoming traffic, and other threats in winter.

see, be seen

It may sound obvious, but it’s important to see where you’re going and make sure others see it. “Just last week I took care of a nurse who broke his ankle at 5am jogging before lights out,” said Dr. Fleeter. She said she was running in a dark place and she couldn’t see well and fell down.

If you’re outdoors when it’s dark, Dr. Freeter recommended wearing a headlamp. Alternatively, you can use a handheld flashlight or attach a small light to your shoe. Note that visibility is still limited as it casts shadows behind obstacles. explained Dr.

It’s also important that cars can see you if you’re exercising on the street, says Sarah Terrell, an exercise scientist at Florida Southern College. Or consider wearing reflective items that glow when headlights hit you. (He has one budget option: Stick reflective tape on your clothes, she says, Terrell.)

Consider placing reflectors on high-movement parts of your body (such as ankles and arms) to let drivers know you’re moving. This makes drivers more cautious.

Also, when listening to music or podcasts, remove one earbud and listen to the traffic, advises Terrell. This is good advice for any season. Face the oncoming traffic and if the vehicle doesn’t see you, you can jump out if necessary. (Always keep your bike in the same direction as the car, though.)

Dress for the weather

If you’re exercising in the cold, an expert I interviewed suggested wearing three layers. A warmer middle layer, possibly made of fleece or wool. Lightweight outer shell for protection from the elements. Stay away from cotton, which cools you by absorbing water and sweat, increasing your risk of hypothermia, says Terrell.

If it’s raining, consider wearing a hat with a visor so you can see better. , added Freeter. Don’t forget gloves and warm (possibly wool) socks. When your body is cold, your limbs (and ears) are more susceptible to frostbite because blood draws away from your extremities to keep your core warm, Terrell says.

Also make sure you have the right shoes for the weather, said Dr. Goldwaser. , you need shoes with a noticeable tread on the sole. (Though, if it’s very cold or snowy outside, you might be better off staying at home, Dr. Freeter said.)

body preparation and nutrition

When exercising in cold temperatures, stay hydrated, even if you’re not thirsty, said Dr. Frieter. You may not feel the need to drink water because it is released, he explained. You may want to eat a little more than usual to maintain.

Always stretch your muscles before winter training outdoors, as cold weather can tear muscles and ligaments more easily, says Dr. Goldwaser. He recommended dynamic stretching, which stretches different muscle groups gently and briefly. He said dynamic stretches may be safer than static stretches that are held for long periods of time.

Whenever you exercise outdoors alone, tell someone where you are going or carry your cell phone in case you get hurt.

know when to stay home

Never exercise outdoors during a thunderstorm, said Dr. Goldwaser. The chances of being struck by lightning are small, but you should be careful. Terrell suggested checking the weather forecast before his outdoor tour to make sure no bad weather is expected. If you sometimes need to move your workout indoors, “have a plan B,” he says, Terrell. For example, I’m filming a ballet video in my basement.

Dr. Freeter said that you should not exercise outside when the temperature or wind chill is very low.

With so many new safety measures in my toolbox, I’m excited to keep walking outside all winter, but I’m also not forgetting common sense. . “Let’s be smart about Mother Nature,” said Terrell. “She usually wins.” — this article was originally written at new york times