The nature weather is nice outside!

Well, the weather outside is pleasant, but that doesn't have to ruin the exercise routine you've been enjoying since spring, even if you love to exercise outside. Of course, as always, there are some guidelines to follow when exercising outside from the home in extreme weather.

Frostbite, earache, low immunity, and hypothermia are all highly undesirable and very avoidable consequences of excessive cold exposure. This makes dressing appropriately the first step in preparing for safe winter exercise. The first rule of dressing appropriately is to layer. You've probably heard it before, and it may sound like common sense, but it deserves repeating. Even though you'll warm up with exercise, it's not a good idea to start wearing shorts in cold weather. One of the problems with not wearing warm clothes is that your muscles will have a much harder time warming up, which means they won't be as elastic as they should be, making you more prone to injury on your body. Another problem is that your body will expend a significant amount of energy trying to keep you warm, leaving you without energy for an optimal workout. So, start your workout with enough muscle coverage, but don't overdo it with clothes. Unless you're biking with a backpack, or have disposable clothing, it'll be hard to peel off the layers, which will need to be carried around for the rest of the workout. So the challenge is to strike a balance between dressing conservatively and being warm enough. And remember, sweating is a common side effect of exercise. Don't start sweating just because you start sweating. Remember that if you were exercising in hot weather you would welcome sweating as a sign of a good workout.

Another important step when preparing for outdoor exercise is determining the severity of the outdoor conditions. And the best good way to do that is to go outside from the home. It may sound obvious, but many people get dressed in their heated home and run outside to start exercising right away. A three-minute exposure can help you decide if you're dressed appropriately, and it's probably better to do it in your backyard rather than a block away from your home. Therefore, I recommend that you go out in the clothes you have chosen to wear and walk around for a few minutes to make sure you are dressed warm enough. Swing your arms and turn in a circle to make sure cold air doesn't come through any gaps in your outfit. Remember to shake your head to ensure your ears are protected - too much cold air in your ears can cause ear pain. Also, take several deep breaths, noting how the cold air feels over your throat, your nose, and your lungs. If taking deep breaths hurts, I recommend wearing a scarf or turtleneck that will cover your nose and mouth, allowing you to breathe air. Open and close your hands and wave them through the air to make sure you don't want hot gloves. Also, remember that most of our body heat goes off the top of our heads, so decide whether a hat is needed. Pay attention if the wind is blowing, if it is cloudy, or if the sun is shining brightly. Then go back inside the home and change your wearing clothes if necessary.

A third thing to keep in mind for safe winter exercise is that the sun sets much earlier than before. If you choose an evening or late afternoon workout, remember to make yourself visible to passing cars. Wear light-colored clothing, or wear an orange safety vest with a reflector on your clothing. It's also a good idea to make sure your shoes have reflective straps at the heels.

And as always, if you choose to exercise where it's hot out, you'll have several options to keep you fit - treadmill, stationary bike, indoor pool, etc... , or buy some equipment for your home - you may find yourself using it again when summer is at its peak.

Whether spring, summer, fall, or winter, maintaining an exercise routine is a priority for everyone. If exercise is really one of your priorities, the falling temperatures won't stop you from completing your workout. It doesn't matter whether you do it inside or outside - as long as you're exercising safely, ice it, ice it, ice it!