Cold weather is finally upon us in the northeast! Movement is important regardless of the weather. However, how we prepare and move our bodies needs to change as the weather changes.
What do I Wear?
Getting ready to exercise starts with getting dressed. Seems like a silly point to make but its actually very important! With it being cold outside we need to wear clothes that not only allow movement but keep us warm. Your big down puffy jacket unfortunately won't cut it for your workout. Unless you're just going for a walk! In which case, it's probably fine.
Dressing in layers will allow you to build your warmth, but also allow you to cool down without being too cold. Clothing also includes hats, gloves and neck gators/face masks. We lose 7-10% of our body heat through our head. Put a hat on it at least while you're warming up! Our body is super efficient and will blunt blood flow to the extremities in the cold, the first being the finger tips and toes. Making sure you have gloves and thick socks is important. You might consider mittens instead of gloves to keep the fingers warmer (think a sleeping bag but for your fingers), even though you lose some dexterity.
There are fantastic products out on the market that are thin and good for layering up. One that specifically that comes to mind is Merino Wool. It's incredibly soft and keeps you warm even if wet. There are many companies that will carry this in both shirts and pants.
How do I warm up?
Now that you are dressed to impress, or at least be warm, its time to think about your exercise. Warming up isn't just some made up concept that your trainer or physical therapist request to be difficult. Warming up primes your entire system (cardiovascular and neuromuscular specifically). A moderate intensity (you should start to feel warmer and a tiny bit sweaty) 5-10 min walk or light jog is a great way to start. Sport specific warm ups are then suggested to prime the muscle groups that are being targeted. If you're running, you could then start to increase your pace or begin your interval training.
Adequate cool down is also important to not shock your body!
Don't forget that while you're sweating might be different in the cold, hydration and nutrition is still important!
Physical therapy for exercising in the cold, in Columbia, Maryland
If you need help with cold weather injuries, reach out to our office today!
