How to Exercise Safely in Cold Weather

November 6, 2022

Some of us may feel discouraged to stay active when the temperature drops. Whether it’s the cold air that’s keeping you from getting out there, or the increased risk for injuries, exercising in the winter may seem daunting – but it doesn’t have to be! By following some of these tips, you can stay on track toward your health goals and support your wellbeing this winter season. For preventative health services, or acute injury treatment, you can visit the walk-in clinic at AFC Urgent Care Boulder, no appointment necessary. 

Safety Tips for Winter Exercise 

One of the most important aspects of working out in colder weather is to make sure you’re dressed appropriately. Many people may be tempted to dress too warmly when heading out the door for a jog in lower temperatures. However, when we exercise, our bodies exert a lot of heat that causes us to sweat. The best solution is to dress in layers that can be taken off or added back on throughout your workout. As our body temperature typically fluctuates during physical activity, layers make it possible for us to comfortably and safely balance body temperatures with cold air temperatures. 

In addition to layering your clothing, it’s critical to properly stretch before and after your workout, especially on colder days. Low temps can make our muscles feel more stiff than usual, making it all the more important to partake in a dynamic warm-up before any strenuous activity. A dynamic workout means using movement to get your muscles stretched and lose before cardio. 

Check Weather Conditions

Before you head out the door, make sure you check the forecast. In addition to temperature, wind and moisture levels can affect your ability to have a safe winter workout. Knowing the signs of hypothermia and frostbite are essential to your safety. Hypothermia refers to a low body temperature that can occur when you’re exposed to cold temperatures. When participating in active movement in cold or rainy weather, you can be more susceptible to hypothermia. 

Frostbite is a common injury to exposed skin caused by freezing. It frequently affects areas like the cheeks, nose and ears. It can also occur on hands and feet. Numbness, loss of feeling, and a stinging sensation may indicate frostbite. If you’re experiencing any signs of hypothermia or frostbite, visit the team at AFC Urgent Care Boulder for professional medical care. 

Preventing Workout Injuries

Snow and ice can cause an increased risk for incurring injuries when exercising outside. Additionally, individuals can get sunburns in the winter, when they may least expect it. If you’ve experienced any acute injury during your winter workout, consider visiting AFC Urgent Care Boulder for convenient same-day treatment. 

Some common acute injuries we treat include:

  • Breaks and fractures
  • Sprains
  • Muscle strains
  • Cuts and lacerations requiring stitches
  • Bumps and bruises
  • Sunburn
  • Tendon injuries

Illness and Injury Treatment at AFC Boulder

If you need same-day urgent care services, come visit us at AFC Urgent Care Boulder for quality and compassionate medical care. Our team can always help you stay on top of your health goals and support your wellbeing throughout the year. We accept most major insurances and offer low costs for our self-pay patients. The clinic is open seven days a week. If you have any additional questions about safe exercise tips, or other urgent care services we provide, please call us directly at (720) 961-9700.

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