Staying Active in Cold Weather: 5 Tips from a New York Doctor

As winter blankets much of the country with frigid temperatures, venturing outdoors for exercise can become challenging. Dr. Alexis Colvin, an orthopedic surgery professor at Mount Sinai Health System in New York City, shares valuable tips to help you stay active during the cold winter months.

1. Layer Up for Comfort and Safety:

   Dr. Colvin recommends layering clothing to accommodate changes in body temperature, manage moisture, and protect against harsh winter elements. Start with a moisture-wicking base layer, add insulation for warmth, and finish with an outer layer that is wind and waterproof.

2. Combat the Cold in Key Areas:

   For those braving outdoor workouts in chilly temperatures, Dr. Colvin suggests using hand and foot warmers. These areas are prone to losing heat quickly, and keeping them warm enhances comfort and safety during exercise.

3. Mind the Weather and Asthma:

   Pay attention to weather conditions, and exercise caution if it's extremely cold, especially for individuals with asthma. Cold air can trigger asthma symptoms, so warming up indoors and covering your nose and mouth with a gaiter, scarf, or mask can help prevent issues.

4. Prioritize a Dynamic Warm-up:

   Dr. Colvin emphasizes the importance of a dynamic warm-up before heading outdoors. Spend 10–15 minutes doing exercises like arm circles, high knees, and jumping jacks. This prepares your body, activates major muscle groups, and increases your heart rate.

5. Embrace Winter Activities:

   Consider trying new winter activities to keep things interesting. Dr. Colvin suggests longer walks if a full workout seems daunting. Additionally, explore activities like cross-country or downhill skiing, snowshoeing, ice skating, or even engaging in a spirited snowball fight.

Bonus Tip: Choose the Right Footwear:

   Ensure your footwear has good traction to prevent slipping on icy surfaces. This simple precaution significantly reduces the risk of injuries while exercising outdoors in winter.

Remember, staying active in the winter is not only possible but also enjoyable with the right preparations and mindset.