A Maryland doctor shares tips on how to stay safe and healthy while exercising outdoors this winter.
For some people, the thought of exercising during the week between Christmas and New Year's may be unthinkable.
But doctors say going out into the elements can be good for your health if you take the right steps this winter.
“When cold weather hits, patients often stop exercising or significantly reduce the amount of exercise they do,” says Dr. Jennifer Gordan, a family physician and sports medicine physician at Kaiser Permanente in Silver Spring, Maryland. says.
Guldan said people should try to get 30 minutes of exercise a day this season, even if it's just light activity.
For those going out, she said, proper attire is important.
“You want to cover your head and ears,” Guldan explained. “You need to cover your hands. Wear gloves and make sure your feet are properly covered.”
“Make sure to wear sunscreen,” she added. “I think patients sometimes forget that, even though it's winter, the sun is still out. So we need to protect our skin.”
Guldan also cautions against exercising late at night or early in the morning when visibility is poor. If you have to go out when it's dark, wear reflective clothing to ensure your safety.
Guldan told WTOP that if you don't like stretching this winter, exercising in the rain is easy.
“I usually recommend that patients do something called dynamic stretching before they start exercising,” she said.
She said it's important to warm up well because muscles generally get stiffer in cold weather and get stiffer even faster.
When asked for examples of dynamic stretches, she elaborated, “Squats, high knees, legs…lunges, jumping jacks, or butt kicks, toe taps, arm circles.”
She said movements like A-skip, B-skip, similar to those performed by track and field athletes, are good examples.
Static stretching is necessary after a workout, Guldan said.
“That’s where we do stretches and holds,” she said. “Things like bending over and touching her toes or pulling her arm across her chest.”
For winter runners, “you'll want to change your shoes about every 300 miles,” she said.
Guldan said just 30 minutes of exercise each day, especially walking if you exercise outdoors, can prevent cardiovascular, blood sugar, muscle and upper respiratory problems this season and for the rest of your life.
