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1/1/2013 6:01:00 AM
Exercise is possible, even when it's cold outside
Eunice Mesick
Eunice Mesick
Eunice Mesick
Health Columnist

What is your view of being active when it is cold outside? You don't have to let cold weather stop you from being active outdoors!

I know what you are thinking: "I don't want to be outside freezing off my hind-end."

Truthfully, you can exercise outside if you dress appropriately based on the temperature and wind.

Dress mildly when temperatures are 40 degrees to 60 degrees. Moderate weather would be 20 degrees to 40 degrees. It is even possible to exercise in severely cold temperatures of 19 degrees or below, if dressed right.

Thank goodness it usually does not get that cold here in Kingman. About the lowest I remember while out on my bike was 12 degrees with the wind chill, but that was early in the morning before the sun came up. That is unusual here.

First, be sure to layer your clothes. Your first layer should be close to your skin and should wick the moisture away. In moderate to severe weather, use a second thermal layer. Also, you should wear a top layer that is waterproof and/or windproof with the appropriate amount of insulation to keep you warm.

Along with that, covering my ears and keeping my hands warm helps to keep me warm. Wool socks also help me to stay warmer then cottons do.

During the first 10 to 15 minutes you should be cool, and then you will probably be comfortable. One way to gauge if you will be too warm is if you are too warm when you leave your home.

So layer up your clothes and you won't have to miss out on the benefits of your walk or jog!

Why can't I just hibernate for the winter?

Avoid hibernating, because exercise plays an important role in achieving and maintaining our ideal body weight. Don't forget that exercise usually helps to lower our blood pressure and our blood sugar.

Being safe is critical to your health and your ability to benefit from exercise.

Here are some tips for safe exercise:

• Check with your doctor before starting exercise.

• Drink plenty of water before, during, and after.

• Rest a day between strength training exercises.

• Wear reflective gear if you exercise in the dark.

• Dress appropriately for the weather (including a good pair of shoes).

• Eat a light meal one to four hours before exercising - a little higher in carbohydrates, a little lower in fat and protein.

• Make sure you don't overexert yourself - you should be able to have enough breath to carry on a light conversation.

• And progress gradually.

Just try it!

You might like it.

Thank you for reading Diet Center's tip of the week. Please stop by 1848 Hope Ave. in Kingman or call me at (928) 753-5066.

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Reader Comments

Posted: Friday, January 4, 2013
Article comment by: Kathryn Waving Hello!

Great article once again Eunice! Thanks for the quality time and energy you give to make life so much better for each client. Wishing you continued success!

Posted: Tuesday, January 1, 2013
Article comment by: Jack BeQuick

I tried Intermittent fasting with some weight training and mild cardio. In 3 weeks I lost 15 pounds, I never lost that much so quickly so I stopped doing it. Now I just try to eat 4 or 5 small, low fat, equal carb/protein meals a day and I feel a lot better.

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