Don't let winter weather put the freeze on your workout

The beginning of February finally brought the Arctic chill typical of a Colorado winter. With temperatures dropping below zero and highs barely above freezing, you could be forgiven if you traded your normal exercise routine for sitting by a blazing fire and sipping hot chocolate. We won't judge.

But if you are feeling motivated, the ice, snow, and cold temperatures don't have to stop you from getting in your daily exercise. If you aren't inclined to hit the gym, you can still safely get outside for your breath of fresh air and even enjoy it, if you keep a few things in mind.

According to the Mayo Clinic, exercising in the winter is safe for almost everyone, even in cold weather. However, if you have certain conditions, such as asthma, diabetes, a heart condition, or Raynaud's disease, check with your doctor before bundling up for your winter cardio.

The first thing to do before heading out is to check the weather. Consider if there is any precipitation in the forecast. Take a look at the temperature and don't forget to factor in wind chill.

According to the National Weather Service, wind chill is based on the rate of heat loss from exposed skin caused by wind and cold. Therefore, a cold, windy day will feel much colder than a cold, calm day.

When the wind chill drops below -18 degrees Fahrenheit, any exposed skin is at risk for frostbite which can develop in under 30 minutes. If the temperature is below zero or the wind chill is extreme, consider sticking indoors for your exercise.

Dressing appropriately for the temperature and conditions will be your next step. And though you might think you want to bundle up in all the layers you own, dressing too warmly can actually be problematic. As you exercise and generate heat, you will start to sweat and too much sweat can pull heat from your body when it evaporates.

Ideally, you will want to dress in layers so you can better moderate your body temperature while exercising. You can always remove a layer if you start to sweat (this will also keep your layers from getting wet), and pop it back on if you get chilled.

The Appalachian Mountain Club recommends using the W.I.S.E. layer system:

• Wicking: Opt for synthetic next-to-skin baselayers (not cotton).
• Insulating: Add a mid-layer like a fleece or puffy down jacket.
• Sheltering: Top it off with a waterproof-yet breathable-layer on the outside.
• Extra: Depending on your activity, bring a few extra layers in case of emergency.

How many layers you need will largely depend on your activity, how intensely you plan to be exercising and how long you plan to be outside as well as the temperature and conditions.

And don’t forget your head, hands, and feet. The colder the temps, the more likely your extremities will bear the brunt of the cold as your body concentrates blood flow to your core. Warm socks, gloves, and, in sub-freezing weather, face coverings will help protect the parts of your body that are most prone to frostbite.

You also want to think about traction. If you’re walking or running, consider some kind of footwear traction device, like microspikes, to give you more grip on ice and snow. Even bikes can be outfitted with studded snow tires if you’re that brave soul intent on bike-commuting year-round. We commend you.

Don’t forget sunscreen and sunglasses on blue sky days as the sun can still cause sunburns or snow blindness. And if you’re out after dark, wear reflective clothing and be sure to bring a headlamp or flashlight so you can both see and be seen.

Another thing to keep in mind is, similar to the warmer months, you will want to stay adequately hydrated. Even though you might not feel as thirsty as on a hot summer day, exercising in the cold does dehydrate you as you lose body fluid through sweating, breathing, and generally exerting yourself in all that cold, dry air.

Speaking of the cold, dry air, if you notice that it hurts more to breathe while exercising in the cold, you aren’t alone. Your airway passages narrow in the cold making it harder on your lungs, especially when you’re breathing heavily.

The American Lung Association recommends breathing through your nose (when possible) or wrapping a bandana, buff, or other thin fabric layer over your nose and mouth to help warm and humidify the air you are breathing.

And what about after you’ve worked up a sweat? When you’re done, change into a dry pair of clothes as soon as possible. Though it’s unlikely you’ll “catch a cold” from hanging around in your sweaty clothes (unless you were exposed to the cold virus during your workout), you’ll certainly feel a lot better for avoiding the post-workout chill.

Plus, you can then bask in your post-exercise endorphins—and enjoy that hot chocolate we mentioned earlier.