6 Safety Tips for Exercising in the Cold



Don’t let the cold weather stop you! Regardless of the weather, for those of us who enjoy working out outdoors, it’s okay! Although, it is important to take safety precaution.

Be aware of cold temperatures mixed with rain, cold temperatures mixed with high winds, and any indication of ice. My advice… Take your workout indoors because these are some of the worst weather conditions to workout in.

Make sure your monitoring your body when exercising in the cold. Once you start seeing any signs of shivering, drowsiness, or loss of coordination, it’s time to pack it up and go inside.

Now, were ready to push through the winter chill. But first, here are some Safety Tips for Exercising in the Cold


1. Check the Weather


Make sure you check the weather before heading outside for your workout. According to the Mayo Clinic, “The combination of wind and cold make up the wind chill index, which is commonly included in winter weather forecasts. Wind chill extremes can make exercising outdoors unsafe even if you dress warmly. The wind can penetrate your clothes and remove the insulating layer of warm air that surrounds your body, and any exposed skin is vulnerable to frostbite.”


2. Wear Sunscreen

Volt Collection/Shutterstock

According to the Skin Cancer Foundation, “More than 90 percent of all skin cancers are associated with sun exposure.” Although you may not see the sun shining down and you may not feel the heat on your face, you are still exposed to UV radiation. Tip: The winter cold can be harsher to the skin, use a moisturizing sunscreen with glycerin or lanolin.


3. Stay Hydrated


Staying hydrated in the winter is just as important as staying hydrated in the summer months.  According to Active, “If you're exercising for up to 1 hour, you can rehydrate with water alone. However, after an hour, add electrolytes and carbohydrates.”


4. Dress Appropriately

Blazej Lyjak/Shutterstock

Layer up for the winter! Initially, you will begin your outdoor workout a bit cold. As time goes on, and you continue to work out, your body will warm up. Wearing layers gives you the freedom to take off some of your clothes when your body starts to heat up.


5. Wear a hat

Milles Studio/Shutterstock

Stay safe this winter and make sure you wear a hat. Wearing a hat is one of the key components to ensuring warmth while exercising. Wearing a hat helps your body retain heat. *Tip: When buying a hat, make sure you choose one that covers your ears.


6. Wear gloves


It’s okay to work out in the cold, just make sure your wearing gloves! Working out in the cold makes you more prone to getting frost bite or damaging your skin. Avoid the skin damage altogether and keep your hands warm! *Tip: Try to stay away from wool gloves as they tend to dry out the skin.


More Readings:

6 Reasons to Exercise Outside this Winter

Why You Should be Working Out at Night

10 Easy Ways to Adjust Your Workouts to Winter