Working Out in Colder Weather

Many people make a commitment to fitness during or after the holidays, even though winter is often the hardest time of year to exercise outdoors. Even in the southern states, where the cold may not be as much of a deterrent, shorter days yield less time to walk or run outside, especially for people who work.

To help keep you on the exercise track this winter, the Mayo Clinic has devised tips for exercising safely outdoors —

Start slow. Don't forget to stretch and warm up. It's OK to feel a little chilly when you start exercising outdoors in the cold, since you'll warm up quickly. But don't go overboard — when you go outdoors and you're already perspiring, you can get chilled very quickly.

• Be aware of wind chill. The wind can penetrate your clothes and remove the insulating layer of warm air that surrounds your body. Fast motion (like skiing, running, cycling, or skating) also creates wind chill by increasing air movement around your body. Check the weather report before you set out, and dress appropriately.

• Know the warning signs of frostbite. At first it appears as a patch of pale or white skin, most commonly occurring on the face, fingers, and toes. Other early warning signs include numbness, loss of feeling, or a sharp stinging sensation. After mild frostbite, the skin becomes red and swollen as the blood returns.

• Know the signs of low body temperature (or hypothermia). Early warning signs include intense shivering and an inability to do complex tasks, while later signs and symptoms include slurred speech, sluggish thinking, mental confusion, and memory loss. Remember that hypothermia is a medical emergency that requires immediate attention.

• Make sure you're visible. If you choose to walk at dusk or at night on a city street or a country lane, wear reflective clothing so drivers, bicyclists, and pedestrians can see you. Anticipate that drivers may not be able to stop quickly.

• Drink plenty of fluids. It's easy to become dehydrated in cold weather because you lose water from sweating and breathing, and your urine production slows down. So drink as much as you would in the heat and avoid alcohol and caffeinated beverages, which can further dehydrate you. Remember, too, that dehydration can increase your risk of frostbite.