Baby, it's cold outside – prepare for it

Whether you are working, exercising or even playing outside, we must protect ourselves from the elements.
Just because it is not beach weather, it doesn’t mean you have to stop your exercise routine. With simple tips you will be able to stay fit and warm when the weather turns chilly.
First and foremost, always check with your physician if you have any medical condition, such as asthma, heart problems, etc., as there are certain things that your doctor may want to discuss before you work out in the cold.
LAYER – When you are getting ready to work out remember to always dress in layers, such as a thin layer of polypropylene synthetic material such as Under Armor shirts. This material keeps sweat away from your body, unlike cotton which will stay wet next to your skin. Add another layer of fleece or wool for insulation and a waterproof, breathable outer layer to keep you dry. Layering your clothes helps keep you from overheating. A heavy jacket or vest could cause you to overheat, especially if you’re exercising hard.
COVER THOSE EARS, TOES & FINGERS – When it’s cold, the blood flow is concentrated on your body’s core, which means that your hands, feet and ears are vulnerable to frostbite. So don’t forget to keep these areas covered in the cold. Try wearing a thin pair of gloves under a pair of heavier gloves or mittens lined with wool or fleece and make sure that you put them on before your hands become cold and remove once your hands begin to sweat. If you wear thermal socks, try to make sure your shoes are a half-size or one size larger than usual to allow for thick thermal socks or an extra pair of regular socks. Last but not least, don’t forget a hat or headband to protect your ears, which also are vulnerable to frostbite and/or loss of heat, as we all know 30 to 40 percent of body heat is lost through the head.
RUNNERS DON’T WEAR BLACK! – It is so important with the change in time and it getting darker earlier, try to avoid dark colors so that cars can see you on the side of the road. A MUST-MUST would be to wear reflective clothing and/or shoes, bright enough for people to see that you are there. Also, choose shoes that have more tread to avoid slips and falls on ice patches.
SUNSCREEN IS GOOD IN THE WINTER! – Florida sun can burn you in the winter as well as the summer, so it is important to always don the sunscreen!
HEAD IN TO THE WIND – To keep you from getting a chill it is better to run towards the wind at the beginning of your route, so that you can return with the wind to your back, to keep the chill off, especially if you have sweat.
HYDRATE – Remember to drink water before, during and after your workout, even if you’re not really thirsty. It is just as easy to become dehydrated in cold weather as in the heat from sweating and breathing, but more difficult for you to notice during cold weather.
COLD & RAIN – Hypothermia increases in cold, rainy weather, especially in older adults. Signs include intense shivering, slurred speech, loss of coordination and fatigue.

Pamela Chichester, CFT, is manager of Body-Tek 24 Hours Fitness. For information about the gym and classes, call (850) 926-2348 or visit Body-Tek’s Facebook page.