Exercising in Cold Weather
Changes in weather can affect your body’s response to exercise. An exercise done comfortably in
the spring or fall can become unpleasant, or even dangerous, if pursued in the
winter, without allowing for colder temperatures.
Heat Loss
Heat loss can be controlled in two ways.
1. Insulation: body fat and clothing.
2. Environmental factors: temperature, wind, and whether you are out in the
air or are in water.
These two factors play a role in the body’s ability to maintain a comfortable and safe temperature
during exercise. Heat loss is greatly enhanced by the combination of cold air with wind. It is very
important to be aware of the effect of the wind chill on the development of cold injuries. Wind
chills colder than -20 degrees Fahrenheit can freeze exposed flesh in 60 seconds. If the wind chill is
less than -20 degrees Fahrenheit, choose an indoor activity.
Warning Signs of Cold Exposure

Shivering—usually the first sign of exposure.

Frostbite—this is the freezing of the superficial tissues of the face, ears, fingers, and toes.
Symptoms include: pain, burning, numbness, and tingling.

Hypothermia—defined as a significant drop in body core temperature. Symptoms include
shivering, cold sensation, confusion, numbness, lack of coordination, slurred speech, and
trouble seeing.
Preparing for Cold Weather Activity

Layer clothing to protect against cold, wind, and moisture.

Cover your head and neck.

Put on dry socks and footwear with enough traction to prevent slipping and falling.
Wellness Center
2100 Harrisburg Pike, Lancaster PA
|
(717) 544-3138 Phone
|
(717) 544-3139 Fax
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www.LancasterGeneralHealth.org

Protect your hands from the cold.

Use a sunscreen and lip balm with an SPF of 15 or higher. Put on UV protection sunglasses.

Load up on carbohydrates prior to activity.

Warm up properly.

Keep moving.

Stay well hydrated by drinking plenty of fluids.
Have a Backup Plan
It is always a good idea to have a backup plan when the temperature plummets. On days
when it is just too raw outside, consider indoor alternatives:

Exercise at a gym.

Swim in an indoor pool.

Walk at the mall or any large indoor facility.

Climb indoor stairs.

Use VHS/DVD exercise programs at home.

Cycle on a stationary bike.
References and Resources:
1.
American College of Sports Medicine. Winter Activities and Sports. www.ascm.org. (Accessed 11/06)
2.
American Council on Exercise. Exercising in the Cold. www.acefitness.org. (Accessed 12/06)
Updated 11/06