Walking in the Cold

Don’t Let the Cold Spoil Your Walk!

According the American Counsel on Exercise, in an 8 year study of 13,000 people, people who walked over 30 minutes a day had a significantly lower risk of premature death than those who rarely exercised. Getting started on a walking program while staying warm and safe can be made easy. Cold temperatures shouldn’t stop you from experiencing the many benefits of walking.

A regular walking program helps reduce blood cholesterol, lower blood pressure, increase cardiovascular endurance, boost bone strength, and burn calories and keep weight down. What are you waiting for?

Tips for Keeping Warm

• Check the temperature and wind conditions before you go walking.
• Keep your head, hands and feet warm.
• Dress in layers that can provide a trapped layer of dry air near the skin.
• Use a face mask to warm the air you are breathing in.

Tips for Walking

• Begin all workouts with a brief warm-up and flexibility exercises (upper and lower body).
• For a beginner, walk for 5 -10 minutes and gradually increase your distance each outing.
• Walk at a comfortable pace with good posture (head lifted and relaxed shoulders).
• Arm swing should be natural and breathe deeply.
• Be sure you can talk while walking. Inability to converse while walking may be an indicator to slow down.

Interesting Facts

• The National Safety Council notes there is little danger to individuals with properly clothed skin exposed at 20⁰ F. They do state danger does exist for individuals with exposed skin where the temperature and wind chill combined are -20⁰ F.
• Beginning walkers can make their workouts less strenuous by controlling the pace.
• It’s suggested that 50% of heat loss occurs though your head with temperatures at the freezing point.
• Lower temperatures cause blood flow to the hands and feet to be redirected to the body’s core. Sufficient blood flow won’t return to the feet unless the core temperature is normal or slightly above normal.

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