Winter Workout Safety www.mayoclinic.org www.livescience.com

Check Conditions & Wind Chill Wind chill extremes can make exercising outdoors unsafe even with warm clothing. When the wind chill is -18°F or below, frostbite can occur on exposed skin in 30 minutes or less.

Dress Appropriately Layer, Layer, LAYER! Start with a synthetic material (polypropylene) that will draw sweat away from the body. Avoid cotton material. Second, fleece or wool for insulation. Lastly, a waterproof, breathable outer layer. Experiment to find the right combination. Remember you can always take a layer off as you go.

Safety Gear & Sunscreen Wear reflective clothing when exercising in the dark. If riding a bike, have headlights/taillights. Pick shoes that have enough traction to avoid slipping. Bring hand warmers. Even though you aren’t on the beach, be sure to wear sunscreen and lip balm.

Drink Up & Warm Up Again, even though it’s not July be sure to drink plenty of fluids before, during, and after your exercise. Perform dynamic exercises to warm up, such as jumping jacks and high knees, save the static stretches for after your workout.

Frostbite & Hypothermia Be sure to know the symptoms of both frostbite and hypothermia so you can monitor yourself and your workout partner. Some symptoms of hypothermia include: drowsiness, loss of coordination, confusion, or uncontrolled shivering. Early warning signs of frostbite include: numbness, loss of feeling, or stinging sensations. If you have any of these signs or symptoms seek emergency help.

Doctor Recommendation Before exercising in the cold speak with your doctor if you have any health issues or concerns. It is highly recommended that those with asthma, heart problems, and Raynaud’s disease speak with his/her doctor before beginning any exercise programs in the cold.