As temperatures stay cold, it’s easy to feel discouraged from staying active. Whether it’s the biting cold, icy sidewalks, or the risk of injury, winter exercise can seem more challenging than it’s worth. But maintaining your physical activity during colder months is essential for both physical and mental well-being. The good news? With the right precautions, you can safely enjoy outdoor workouts while protecting your health.

If you frequent the McMullen Creek Greenway for a morning jog or enjoy evening walks at Four Mile Creek Greenway, you don’t have to let the cold stop you. With a few simple adjustments to your routine, you can continue working toward your health goals while reducing the risk of cold-related injuries or illnesses. Read on for essential winter exercise tips, and remember, if you experience any winter-related injuries, AFC South Charlotte is here to help with same-day treatment.

Dressing for the Cold: The Importance of Layers

One of the biggest mistakes people make when exercising in cold weather is dressing too warmly. While bundling up might seem like the best approach, excessive clothing can lead to overheating and excessive sweating, increasing your risk of hypothermia. Instead, opt for a layering system:

• Base Layer: A moisture-wicking material like polyester or wool to keep sweat off your skin.
• Middle Layer: An insulating layer, such as fleece or down, to retain body heat.
• Outer Layer: A wind- and water-resistant jacket to protect against the elements.

Additionally, don’t forget to protect extremities. Cold temperatures can cause frostbite, especially on your fingers, toes, nose, and ears. Wear gloves, thermal socks, a hat, and a scarf or face covering when needed.

Warming Up Properly: A Key to Preventing Injuries

Cold weather can cause muscles to feel stiffer, making them more prone to injury. A proper warm-up is essential before starting any outdoor workout. Instead of static stretching, opt for dynamic warm-up exercises like:

• Leg swings
• Arm circles
• High knees
• Lunges

These movements help increase blood flow to muscles, reducing stiffness and lowering the risk of strains or sprains. Post-workout, a cool-down with static stretching will help prevent soreness and maintain flexibility.

Checking Weather Conditions: Safety First

Before heading out, always check the weather forecast. Factors such as wind chill, precipitation, and temperature drops can all impact safety. Here’s what to look out for:

• Hypothermia: This condition occurs when body temperature drops too low due to prolonged exposure to cold. Symptoms include shivering, confusion, slurred speech, and loss of coordination.
• Frostbite: Frostbite most commonly affects exposed skin, such as the cheeks, nose, ears, fingers, and toes. Early signs include numbness, tingling, and skin discoloration.

If temperatures are extreme or conditions are icy, consider opting for an indoor workout. But if you do venture outside and experience symptoms of hypothermia or frostbite, seek medical attention immediately. Our clinic is equipped to assess and treat mild cold-related injuries promptly.

Avoiding Slips, Falls, and Other Injuries

Icy and snowy conditions significantly increase the risk of falls. When running or walking outside:

• Choose well-lit paths and trails that are maintained during winter months.
• Wear shoes with good traction or invest in traction cleats for added grip.
• Take shorter steps and stay mindful of black ice.

Injuries such as sprains, fractures, and muscle strains are common in the winter. If you experience pain, swelling, or difficulty moving after a fall, visit us for prompt evaluation and treatment.

Sun Protection in the Winter: A Commonly Overlooked Risk

Many people don’t realize that sunburn is still a risk in the winter, especially with sunlight reflecting off snow and ice. Even on cloudy days, UV rays can cause skin damage. Before heading outside:

• Apply sunscreen with at least SPF 30 on exposed skin.
• Wear sunglasses to protect your eyes from glare and UV exposure.
• Use lip balm with SPF to prevent chapped lips.

If you experience severe sunburn or skin irritation, we can provide effective treatment options.

When to Seek Medical Care at AFC South Charlotte

Despite your best efforts, winter workouts can still lead to unexpected injuries or illnesses. If you experience any of the following, visit our clinic for fast, professional treatment:

• Signs of frostbite or hypothermia
• Sprains, strains, or fractures from slips and falls
• Cuts or lacerations requiring stitches
• Respiratory issues from cold air exposure
• Severe sunburn or skin irritation

Our walk-in clinic is open seven days a week, with no appointment necessary. We accept most major insurance plans and offer affordable self-pay options.

Stay Active, Stay Safe

Cold weather doesn’t have to mean putting your fitness goals on hold. By dressing appropriately, warming up properly, checking the weather, and taking precautions against injuries, you can safely enjoy outdoor exercise all winter long. If you ever need medical care due to a winter-related injury or illness, AFC South Charlotte is here to help. Stay active, stay safe, and embrace the season with confidence!