Body
How To Best Protect Yourself When Walking Or Jogging In Cold Weather
Exercising in the winter time can be very difficult. You're just not motivated to leave the warmth of your house and go out into the elements, even for a short walk. Exercising will help keep your body warm. Did you know that if you go outside at an air temperature of 32?F (0?C), a person who is dressed for the conditions but motionless will feel no warmer than somebody who is in an air temperature of 14?F (minus 10?C) and walking vigorously. Exercise continues to keep you warm even when you're back at home, as it continues to improve your circulation.
How Your Body Creates Heat: Normal body temperature is 98.4?F (37?C). When the outside air is cold, your body loses heat as it escapes through your skin and evaporates from your sweat and breath. The outer extremities of your body - such as your hands, feet and nose - are particularly vulnerable, because the body reacts to cold by rerouting blood supply from these areas to more important tissues and organs. Blood vessels in the skin shut down to prevent heat escaping. This constriction of the blood vessels can lead to the itchy, red, swelling skin. Walking helps protect you from this by improving your circulation. In extreme cases, the rerouting of blood can lead to frostbite - a condition where the skin tissue freezes. If your internal body temperature drops below 95?F (35?C), you are likely to develop hypothermia.
Eat For Warmth: The body is like an engine. It has many systems to create and retain warmth. You can help this engine motor effectively by keeping it well fueled. If you are planning on exercising on a cold day, make sure to eat plenty of carbohydrates beforehand. Your body will convert carbohydrates to energy in the form of heat. Fuel your body and don't forget to drink plenty of water, too.
Active muscles are necessary for maintaining warmth in cold weather. You can either move them yourself by exercising or your body will do it for you involuntarily, in the form of shivering. Be careful if you are ever out exercising, like running or walking, and notice yourself shivering. This indicates a serious drop in body temperature. If you've stopped for a rest, start walking again as soon as possible to raise your body temperature. Keep moving. Stay out of the wind if possible, wind chill will make your body cooler than a situation with no wind. Don't forget that on cold days, warming up and cooling down will take longer. Your muscles, joints and tendons need some extra time to get ready.
Dress For The Cold: Wearing appropriate clothing is the most important factor in keeping the body warm. Always wear layers that you can remove easily if you get too hot.
Keep Dry: Water conducts heat 26 times faster than air. In cold weather, you must stay dry if you want to stay warm. If your clothes get wet, they start to act like a giant sponge, as all the air between the stitches of the fabric is replaced by water. This is why a breathable waterproof jacket is one of your best lines of defense against the cold. If you do get wet, change into dry clothes as soon as possible.
Cover Your Ears: Did you know that half of your body heat is lost through your head? Wearing a hat is so important to staying warm.
Protect Your Extremities: Your nose and hands are the first to suffer in the cold. Wear a scarf or a neck-warmer to help cover your nose and wear warm gloves or mittens.