When the winter winds begin to blow, it’s time for the walker to rethink his strategies. He can still walk in the cold, and in relative comfort, with proper preparation and realistic expectations.
Walking outdoors in the winter is not for everyone and there are alternatives available (see “Walking Indoors When the Weather is Bad”). For those that brave the cold, it adds a new dimension to their walking. Caution: Those just starting a walking program, regardless of weather conditions, should check with their medical adviser before beginning any new exercise program.
Physical Preparation
Before stepping out the door, it’s important to physically prepare the body for the stress of vigorous exercise in the cold. Stretching/warm-up exercises should be performed before the walking begins. Initial exercises should be of the stretch-and-hold variety, gradually moving to soft ballistic movements. Stretching and flexing the spine is one example. This exercise comes from training with several fitness and exercise instructors.
- Stand with feet roughly hip width apart and facing straight ahead.
- Slowly twist the body to the left as far as is comfortable. Allow the hips and legs to participate in this twisting without putting painful pressure on any part of the body.
- Hold this posture for several seconds on one side.
- Come back to center.
- Repeat on the other side.
- After two or three repetitions, begin a slow twisting back and forth letting the arms swing naturally.
- Do not stop suddenly but slow down gradually to a stop.
The purpose of warm-up exercises is to promote blood flow to the limbs and allow the connective tissues to be flexible. Everyone has a favorite set of warm-up exercises. The warm-ups used should allow stretching and flexing of the spine, neck, knees, ankles, hips, arms, wrists, and elbows. These warm-ups can make the difference between an awkward moment on a slippery surface and a sprain, pulled muscle or worse when walking over an unexpected slippery spot.
Clothing
If a person has not done much cold weather walking, they should consider layering their clothing. Depending on speed of the walk, actual weather conditions (temperature, wind speed, snow, etc.), and the walker’s overall fitness level, a variety of clothing should be considered.
- Moisture resistant shoes with good traction
- Head coverings include: hat, ear muffs, ski mask, hood, snow goggles
- Warm pair of pants
- With severe wind chill factors, long underwear, long thick socks, or leggings must be considered
- Shirts should be long-sleeved and may be flannel, a sweatshirt with or without hood, or a sweater
- A warm jacket or coat that provides as much freedom of movement as possible. In extreme cold and wind, down-filled (may be natural or artificial) is the best.
- Well-insulated pair of gloves or mittens. Mittens are generally warmer as they keep all fingers together and conserve more body heat. Gloves provide more flexibility for manipulating things with the hand and fingers.
Those with little experience walking outdoors in cold weather may be surprised when they find themselves actually getting too warm or even sweating in their clothing—even on the coldest days with the most severe wind chill factor. Finding the type and amount of cold weather attire will be trial and error in the early days of winter. Initially keep your walks a little shorter than usual and stay close to the starting point.
Safe Strategies for Cold Weather Walking
The cold weather walker must take several factors into consideration before heading outdoors. Warm-ups, stretching, and proper clothing have already been discussed. Now it’s time for strategy of how to minimize the negative effects of the cold.
- Whenever possible stay out of the shadows and walk in the light. The difference in perceived comfort and real temperature can be significant.
- As much as possible a person should walk with the wind at her back. This will significantly minimize the discomfort of even the most severe wind chill.
- Walking on a completely dry surface is not always possible but people should avoid any areas with visible ice. If it is necessary to walk on ice, slow the pace and concentrate on each step.
Things to Avoid
There are hazards when walking in the cold, some visible and some not. Wise walkers have prepared for these hazards or avoid them entirely.
- Avoid walking on icy patches.
- Avoid walking through deep snow. When walking on deep packed snow and the foot and leg sink to the knee or hip, muscle pulls, sprains, dislocations, and even broken bones can result from a sudden change in balance.
- Don’t walk in a blizzard. Visibility is low and people may walk into overhanging obstacles like tree branches. Drivers may not see someone crossing the street. If they can see them, drivers may not be able to stop in time.
Alternative to the Great Outdoors
If a person wants to exercise without going into the cold there are alternatives to walking in the sleet, snow, and ice. (See "Walking Indoors When the Weather is Bad" for a more complete discussion of this topic.)
- Indoor Mall Walking
- Health Clubs may have a walking/running track available for members
- A local college or high school may have an indoor track and make it available to the community.
Common sense should guide the walker. Walking outdoors with a -50°F wind chill is no more macho than walking in temperatures of 110°F. Both are dumb.
It’s possible to continue a walking fitness program even during winter with a little preparation and forethought. Always take appropriate precautions, dress appropriately and act responsibly and winter walking can be as enjoyable as a walk in the park on a spring day.
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