Practicing safe habits helps prevent injuries during winter workouts Published Nov. 9, 2007 By Brandice J. Armstrong Tinker Public Affairs TINKER AIR FORCE BASE -- Exercise good judgment. As the Oklahoma summer heat fades, outside exercisers have the autumn season to prepare for winter's cold weather. The October-through-December grace period offers exercisers time to practice safe habits to prevent future injury and potential risks. "Fear not, (it just takes) a few common-sense adjustments and a basic knowledge of precautions," said Jay Anderson, fitness director for the 72nd Services Division's Sports and Fitness Section. Traditionally, winter temperatures in the Oklahoma City metro hover in the 30-degree range and outside exercisers are at risk for hypothermia or frostbite. They could also endure other problems associated with heat loss. Mr. Anderson said if an exerciser is not dressed properly, cold temperatures and wind could speed up the heat-loss process. "Cold ambient temperatures lead to body heat loss, and wind can exacerbate the heat loss," Mr. Anderson said. "The wind chill index, which integrates the affect of both temperature and wind and its cooling effects, is often used as a good indicator as to whether outside exercise could be reasonably tolerated." Moisture in the air is also considered a risk as it can cool down an individual's body, making him more prone to heat loss. To avoid the risk of heat loss or excessive sweating, an outside exerciser should dress in layers. The first layer should be a breathable material such as cotton and the last layer should be a wind or water resistant fabric. An exerciser should also protect the extremities and wear a hat, as about 30 percent of an individual's body heat is lost through the head, according to an Internet encyclopedia. Before an exerciser braves the outside elements, he should also anticipate how his body will react. Older individuals and those with cardiovascular or circulatory disorders may not be able to comfortably exercising outside. Also, those who are not used to an outside winter regime should either move their activities indoors or allow time to become acclimated to the temperature. Other tips include maintaining movement to generate heat, keeping oneself hydrated and avoiding alcohol. Chief Master Sgt. Roddy Hartsook, 72nd Mission Support Group superintendent, said, it's vital to keep hydrated during an outside winter workout, especially with the already dry winter conditions. An exerciser should also consider outside conditions, particularly snow and ice. Both are dangerous and should be avoided. But, if neither is present, the chief said cold temperatures shouldn't be a deterrent. "If you're making the decision not to workout outside because it's cold, then you're making the wrong decision," Chief Hartsook said. Melting winter workout myths Myth 1: It's a myth that breathing cold air is harmful. Actually, temperatures of the respiratory tract and deep body temperature are affected very little. Myth 2: It's a myth that the more often you're exposed to the cold the easier it is for you to tolerate it. Actually, the cold has pretty much the same physical affect on us each time we are exposed to it. Mentally we may tolerate the cold a little easier but physically nothing changes. In the case of frost bite once we've had it the more susceptible to it we become. Myth 3: It's a myth that rubbing your skin when it gets cold will warn it up with friction. Actually, it only tends to damage the soft tissue that is lacking in adequate blood flow to keep it warm. Use additional clothing protection if available. If you can get out of the weather warm water will also help. Myth 4: It's a myth that shivering is good and that it's your body's way of keeping warm. Actually, it's a sign that your body is getting close to hypothermia and you'd better get out of the cold. Prolonged shivering will lead to loss of coordination and mental confusion. (Fitness Director Jay Anderson, 72nd Services Division Sports and Fitness Section, provided the information.)