Seven things to keep in mind to avoid injury when exercising outdoors in cold weather

Exercising in cold winter weather can be invigorating and refreshing, but it also comes with its own risks, such as falls and injuries. Jen Wilson and Asaly Redwood-Brown, exercise scientists at Nottingham Trent University, explain how to mitigate these risks and continue exercising safely.

How to avoid an injury when exercising outdoors this winter
https://theconversation.com/how-to-avoid-an-injury-when-exercising-outdoors-this-winter-271424

◆1: Warm up thoroughly
Since muscles become stiff and easily injured in cold weather, it's recommended to warm up for around 20 minutes. Start with activities that gradually increase your heart rate, such as brisk walking, light jogging, or cycling, at an intensity that allows you to talk, and then incorporate dynamic movements such as leg swings, lunges, and arm circles to raise your body temperature and muscle temperature. Static stretching is best done after your muscles have warmed up sufficiently and become more flexible.

◆2: Dress appropriately in layers
Thick clothing or clothing that restricts movement can increase the risk of injury by causing excessive body heat and hindering natural movement. Therefore, it's recommended to combine a base layer made of natural fibers like wool, which wicks away moisture and retains heat, a mid-layer like fleece, and a breathable, windproof outer layer. To protect the hands, feet, and head, which are particularly susceptible to heat loss, wear gloves, a hat, and heat-retaining socks. Also, use shoes and walking poles with good grip to prevent falls on wet or icy surfaces, and wear reflective clothing during dark times to ensure visibility.

3. Replenish your energy and hydration for exercise
In winter, you may not be aware that you are sweating, but it is just as important to stay hydrated as in summer. Shivering from the cold, exercising with heavy gear, and walking on snowy roads consume more energy than usual. Eat a carbohydrate-rich meal before exercise, and consume protein and carbohydrates 30 minutes to two hours after exercise to help maintain performance and recover.

◆4: Check the weather in advance
It's important to check the temperature, windchill index, humidity, and road conditions before starting an exercise. If conditions are severe, such as strong winds, heavy rain, extremely cold temperatures, or icy conditions, it's best to avoid pushing yourself and modify your exercise or move to an indoor workout.

◆5: Cool down gradually
After exercise, it's a good idea to continue with some light aerobic activity, like brisk walking, to keep the blood flowing and prevent a sudden drop in blood flow to the limbs. This is important for properly returning blood to the heart. Also, static stretching after your heart rate has calmed can help reduce muscle stiffness and promote recovery.

6. Change out of wet clothes immediately
Wet clothing dramatically accelerates the rate at which your body temperature drops. Also, wet skin cools more quickly than dry skin, increasing the risk of hypothermia and frostbite. It's important to change into dry, warm clothing as soon as possible after exercise to effectively warm your body.

7. Pay attention to signs of injury or illness
Persistent shivering, confusion, and fatigue can be signs of hypothermia. Numbness and pale, waxy skin can be signs of frostbite. If you notice any of these symptoms, you should act quickly or seek medical advice. Following the right steps can make outdoor winter training safe, productive, and enjoyable, Wilson and his colleagues said.