Exercising in the cold...know how to do it right!

It’s winter in the Midwest, so that means fair weather one day and then cold fronts the next (watch out for tomorrow's temps). Don’t get caught in the frigid temps without knowing how to exercise safely in the cold. Just follow a few simple tips:

• Cover Up: When we are cold, our body focuses most of its heating effort to the core to protect our heart and other organs. Therefore, make sure to cover up your extremities (arms and legs, hands and feet as well as your head/ears).
• Choose layers: Our bodies generate a great deal of heat when we exercise…enough to make it feel as much as 30 degrees warmer that the actual temperature, so dress in layers when exercising outside; you can always take off clothing as you start to heat up and put layers back on if needed. Wear fabric that is a moister wicking material as your first layer then proceed with cotton or fleece layers as well as a waterproof layer if it is snowing or raining. For those with asthma or working out in temperatures below freezing (sub 32 degrees), cover your mouth with a scarf or mask.
• Hydrate: Even if you don’t feel thirsty or sweaty, you need to drink lots of water. The recommended amounts are the same for cold weather as they are for hot weather: 8 oz of water before the workout, 4 oz every 15 minutes of activity and 8 oz post workout. You can still get dehydrated in the cold so drink up.
• Check the weather: Before you venture out on your walk, run, hike, etc. make sure that the conditions in your area are safe. Snowstorms, icy conditions, hail and driving rain are not appropriate weather in which to exercise. I was just introduced to the weather phenomenon "snow squall" last week and it was wild!

Too dangerous to work out in the great outdoors or can’t get to the gym because of the road conditions? No problem, click here for the Snowed-In Workout for a total body indoor workout that combines both strength and cardiovascular training.

BE ALERT: Can you recognize hypothermia?

Hypothermia occurs when the core body temperature falls below 95 degrees. This is a serious condition which can cause irregular heartbeat and even death if not treated immediately. If you’re working out outdoors in the cold, watch for these signs of hypothermia.

• Excessive shivering
• Drowsiness
• Confusion
• Slurred speech
• Exhaustion

Get medical help immediately if you feel these indicators or think you or someone you know might be suffering from hypothermia.

Hack the Hardest Part of Exercising

The hardest part of any workout isn't how heavy one lifts or getting in that final mile of a run/walk or even figuring out what to do for the day's exercise. 

Do you know what it is for most people? 

Getting started. 

That's it. 

If you can simply begin your workout, you've done the hardest part! Whether it's getting to the gym for a class, walking out the door for a jog or getting on your mat for at home yoga, once you've done that one thing, you are WAY more likely to continue and finish the workout planned than if you don't start at all...right? 

Psychology Today gives an in depth and researched article on how to get "unstuck, get-started and stay on track." Here's a few of the article's tips (exercise specific for our purposes here). 

1. Even the smallest step forward still gets you closer to your end goal. So, if you are wanting to run a marathon, even 5 minutes of running is better than not running at all. Want to be less winded when walking? Get out and walk for 5 minutes. Wan to be more flexible? Do a short yoga YouTube video. You get the point.

2. You can do things even if you don't like them. Yep...we can do hard things; things we don't like to make our lives healthier. If you feel like you don't like to exercise, the key here is to find a way to move your body to maintain health and strength that you can tolerate. Don't like fitness classes? Find a video to do on your own, start to walk or run or turn up your fav music and dance around for 20 minutes. Don't like to lift weights? Maybe yardwork is your thing. 

3. Break your goals down into bite sized pieces. Sometimes that big goal (running or walking a half marathon, squatting 200lbs, exercising 30 minutes a day), feels super overwhelming and then we don't end up doing anything. Small steps will still get you there. Start by walking a half mile, squat with your own body weight or exercise just 5 minutes a day. You can build from there!

4. Create a plan. This is key. Put your workouts on your calendar and then do them...just like with any meeting, appointment, happy hour, etc. Write down your goal and what you are going to do to get there. Sometimes we need help with these things...and thank goodness, because health coaches like me wouldn't have a job otherwise. Reach out to someone who has accomplished the goal you are working towards or a professional for guidance (I'd love to help-email me here: erin@ehfitness.com. 

You've got this...GET STARTED!