5 Tips for Winter Workouts
Grace Weatherby
/ Categories: WELLNESS, 2023

5 Tips for Winter Workouts

While the thought of heading outside for a little exercise in freezing temperatures may not sound all that appealing, winter workouts do offer benefits you don't get in summer. For instance, exercising in the cold forces your body to work harder to stay warm and burns more calories. Plus, exercising outdoors in the winter helps you get exposure to sunlight, which may help ward off seasonal affective disorder, a type of depression often experienced in the winter.

Except for extreme temperature dips (see point #5 below), exercising outside in the winter can be perfectly safe. However, it does require some extra precautions. Follow these tips to stay fit and safe: 

1. Dress warmly

Keeping your body and muscles warm is key to exercise at any time of year but is especially important in the winter. Frigid temps can lead to stiff muscles and poses a risk of frostbite. Be sure to keep your hands, feet, and ears covered when outside and wear clothing you can easily take on and off as needed. While you don’t need to spend hundreds of dollars on winter wear, you do want to look for fabrics that draw sweat away from your body. Always avoid cotton which will retain moisture and make you colder. Ideally, your top layer should be made with a waterproof, breathable fabric.

2. Drink plenty of water

Both sweating and spending time in dry winter air can make you dehydrated. Be sure to drink water before, during, and after your workout.

3. Warm up and stretch before exercising

Cold muscles are at a greater risk for strains and injuries. Be sure to do a 5–10-minute warm-up indoors or out before exercising. Jumping jacks, front and side lunges, squats and squat jumps will help your body transition from rest to action. Once your muscles are warm, you should do some gentle stretches before diving into your workout. Stretching is also recommended when you’re done working out.

4. Wear sunscreen

Sunscreen isn’t just for the beach. In fact, your risk of sunburn can go up in the winter due to sunlight reflecting off the snow. Be sure to cover all exposed skin with a product that blocks both UVA and UVB rays plus a lip balm with sunscreen.

5. Play it safe

To avoid hypothermia and frostbite, move your workout inside if the temperature drops below 0°F or the wind chill reaches -17°F. According to the National Weather Service, you are unlikely to get frostbite when the temperature is above 5°F and the wind blows at less than 25 mph, but that risk increases substantially as the temperature drops and wind speeds pick up. Exposed skin can develop frostbite in 30 minutes at a wind chill of -19°F.

NOTE: Anyone who has any medical conditions such Raynaud’s, asthma, or other respiratory issues should consult with their primary care physician before engaging in any outdoor winter exercise.

 

Daniel Couture is a physical therapist specializing in orthopedics at Southwestern Vermont Medical Center.

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What to Expect During Your Outpatient Visit

Now that cases of COVID-19 in the state have plateaued and Governor Phil Scott has given the go-ahead to resume elective procedures, the physicians and nurses at Southwestern Vermont Health Care are eager to provide the elective procedures that were postponed at the onset of the pandemic.

At the same time, we recognize that we need to implement enhanced precautions to ensure safety. See news about the universal safety precautions we are taking here.

Two areas in particular, outpatient surgery and diagnostics (which include the lab and imaging departments), have put additional precautions in place to ensure patient and staff safety.

Outpatient Surgery

3 – 4 Days Before Procedure. Patients will be given directions to get a drive-up swab test for COVID-19. The test should be conducted 3 – 4 days before your surgery. There is no out-of-pocket charge. Patients are given a cloth mask and are asked to wear it and self-isolate until surgery. Results for most tests are expected to be negative. Your surgeon will be in touch with you if there is a positive result. Procedures for those who have tested positive will be rescheduled.

Day of Procedure. Patients should come to the procedure alone, unless they need to be accompanied for safety reasons. Both patients and companions should wear a cloth face covering to the hospital. They are screened for symptoms at the main entrance. Patients will be given a medical-grade procedure mask to wear once they are checked into the unit.

Post Procedure. After the procedure, we will continue to be available to you. You will be provided a link that can be accessed via your cell phone or Internet. The link includes a brief questionnaire to help us assess your progress and guide you to a smooth recovery.

Diagnostic Imaging and Lab Work

Like those receiving an outpatient procedure, every imaging patient will be screened over the phone before arriving at the hospital. Lab patients with appointments will also be pre-screened on the phone. All patients should come for lab and imaging alone, unless a support person is needed for safety reasons. Patients should wear a cloth face covering to the hospital and for the entire duration of their stay. Patients are screened again at the main entrance.

Patients will notice some changes in the waiting rooms. Chairs have been spaced 6 feet apart to comply with social distancing. Reading material has been removed to discourage touching things that have been touched by others. In addition, the exam rooms are being deep cleaned after every patient, and the waiting rooms and high-traffic areas are disinfected hourly.

The clinical professionals at SVHC are confident that these measures, along with continued social distancing, will allow patients to receive the care they need in a safe and timely way.

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