Winter Walking Tips

Baby, it’s cold outside!

After one of the warmest fall seasons on record, the thermometer is dropping and it’s important to know what steps to take when exercising outdoors. To help keep employees motivated in the chilly season, remind them that a simple walk at lunch can increase energy, cut calories, and even help boost the immune system, making them up to 30% less likely to catch a cold. Tack up posters and put out tabletop options for visual encouragement.

Here are a few tips from researchers at the Mayo Clinic and the American Heart Association about exercising in cooler temperatures:

Establish a clear route. Especially in the winter when frostbite and hypothermia are possible you don’t want to get lost or find yourself in an unfamiliar area that may be obstructed by the elements (snow, ice, etc.) Help employees find a simple, safe route around work through Google Pedometer or MapMyWalk.com, and keep track of wind direction. Walking into the wind to start will help because you’ll be less cold with the wind at your back in the end.

Don’t dress too warm. Researchers say exercise can make it feel like 30 degrees warmer than the temperature outdoors. To avoid overheating wear layers, starting with a thin material such as polypropylene which can wick sweat from the body.

Next, go for a fleece-type fabric for insulation, and top with a waterproof, windproof, and breathable outer layer. Note: If it’s really cold, a facemask or scarf can help keep your face/neck protected.

Cover your cranium. Up to 40% of body heat is lost through the head. A hood, headband, or a cap with fleece lining will protect and help keep the whole body warm. At the very least, get some earmuffs to protect those bodily projections from the cold.

Cover up hands and feet. During the chilly season, extremities are more vulnerable to frostbite because all the blood is concentrated in the core. Wear a pair of thin gloves under heavier mittens, and shoes should be a half-size too big for thermal socks (or doubling up on regular socks).

Protect skin. Sunscreen with UVA/UVB and SPF 15 or higher is essential in the winter because it’s easy to get sunburned from the extra reflection off fallen snow. And don’t forget about lip balm with SPF, and protect eyes with sunglasses or goggles.

Stay Motivated. Studies show that keeping track of progress through an online or paper journal—like the checkbook-sized Walk A Day Journal™—enhances weight loss.

Mind the conditions. Promoting a walking program in the winter can fun and safe, however, be mindful of outdoor temperatures. If it’s below zero, encourage an indoor activity like taking the stairs or create an indoor walking back-up plan. And recognize signs of hypothermia: If an employee has intense shivering, slurred speech, or loss of coordination, seek emergency help.

Frostbite can affect the face, fingers, ears, and toes, and warning signs include numbness and loss of feeling or stinging. To treat, slowly warm the area without rubbing. If the condition persists, call for emergency care.