Exercising in cold weather is a great way to stay active; and this article gives you some tips on how to prepare and warm up safely beforehand.
Warm up thoroughly
In colder temperatures, muscles need more time to warm up to reach their optimal range of motion. Spend at least 10-15 minutes warming up before starting any exercise.
- Start with gentle movements: Walk briskly or jog on the spot to get your circulation going. You can add movements like circling your arms or raising your knees.
- Include dynamic exercises: Movements such as lunges, gentle squats and trunk rotations prepare your muscles and joints. Avoid static stretching before intense exercise, as it does not activate your muscles.
Gradually increase intensity
After warming up, ease into your workout by starting at a slower pace than you normally would. This helps your body adjust to the cold weather and reduce the risk of sudden strain on cold muscles and joints.
Don't forget to stay hydrated
Even if you don't feel as thirsty as you do in hot weather, it's crucial to stay hydrated. The cold can dehydrate your body without you even realising, especially if you exercise for a long time.
Check your equipment
Sometimes equipment required for seasonal sports has been stored away and not used for a long time. This means it may need to be checked to ensure it is in good working condition. This is not just for functional reasons but also for safety. So reduce unnecessary risks and consult with sports equipment professionals to prevent possible injuries or difficult situations.
Appropriate clothing
When it is cold outside, the proper clothing is essential. Dressing in layers is a good idea, as it allows you to adjust to the weather at any time without putting yourself at risk. You must be comfortable at all times and wear clothing that allows you to move freely while practising sports.
Although it may seem like an unfavourable time for exercising outdoors, the winter is a good opportunity to try new ways of staying active and taking care of your health. With the right preparation, appropriate clothing and specific exercises, you can continue to enjoy sports safely and effectively, even in the coldest conditions. Remember it is essential to stay active, regardless of the temperature outside, to ensure you have a healthy mind and body throughout the winter. Don't let the cold put you off!
INFORMATION DOCUMENTED BY:
Dr Eva Ferrer, specialist in sports medicine and Sandra Escolà, physiotherapist. Sports Medicine Unit at Clínic, Barcelona – Sant Joan de Déu Hospital.
