Stay safe when exercising in cold weather

Winter sports and recreation draw people outside for fitness and fun in winter. The best way to enjoy the season and avoid injury is to plan ahead.

You are at highest risk for cold-weather injuries when the air temperature is less than 5 degrees Fahrenheit. Long-term injuries can occur in just a few minutes when skin is exposed to frigid weather. Wet weather and sweating increase your risk.

“Hypothermia and frostbite are the biggest health risks when spending time outside in winter,” said Philip Harris, DO, a family medicine and sports medicine physician with ProHealth Medical Group. “Icy, snowy and low-visibility conditions can also lead to falls, accidents and even cause you to get lost.”

Hypothermia is abnormally low body temperature that can affect awareness, decision-making and normal functioning. Hypothermia can lead to organ failure and death if someone is exposed to frigid weather for too long. Signs of hypothermia include shivering, exhaustion, confusion and slurred speech.

Frostbite is caused by freezing. It affects exposed skin, including the face, ears, fingers and toes. The extremities are more vulnerable to frostbite because your body naturally sends blood to its core to maintain body temperature in the cold.

Frostbite can cause permanent damage and even lead to amputation. Signs of frostbite include numbness, stinging pain and discolored or unusually firm or waxy skin.

The best ways to prevent overexposure to the cold are to be physically prepared for outdoor activity, have the appropriate clothing and gear for the weather, take indoor breaks, stay hydrated, snack on healthy foods, and check for and address any signs of concern.

Warm up right before going out with a light cardiovascular activity such as jumping jacks or jogging in place. Avoid stretching beforehand.

For safe outdoor fun and fitness:

• Check weather conditions and follow health and safety alerts.
• Dress so you can add or remove layers of clothing.
• Consider fabrics that wick away moisture.
• Wear a hat and cover other exposed skin. Wear thin wicking gloves under winter gloves or mittens.
• Wear slightly oversized winter footgear to fit insulated socks.
• Wear reflective clothing on streets and trails and in low visibility.
• Watch for icy spots, black ice and packed snow. Take it slow.
• Keep emergency foil warming blankets and other supplies in your car.
• Keep warm drinks, blankets and extra boots, socks and gloves on hand.
• Avoid alcohol.

Check children frequently for signs of overexposure or dehydration, as they are at greater risk. For signs of overexposure get out of the cold immediately and remove damp clothing. Use dry coverings and warm — not hot — water for warming.

For signs of hypothermia, visit the emergency department or call 911. Perform CPR if someone is not breathing. For frostbite, do not walk on or rub affected areas. Avoid using a fireplace, stove or radiator for close warming, as this can cause burns to frostbite.