How to Avoid Injries while Being Physically Active

Exercising in the Extreme Heat or Cold

There might come a time when you want to exercise outside ignoring the weather. However, there are some precautions you should take if you decide to exercise when it is hot or cold outside. When exercising in the heat:

• Make sure you are drinking plenty of fluids before, during and after exercise. This will help prevent dehydration.
• Wear light colored clothing. Dark clothing attracts the heat.
• Wear clothing that is of a light-weight, breathable material. Cotton is perfect to wear because it is light-weight and non-constrictive.
• Avoid wearing layers of clothing.
• If you start to feel ill or over heated while outside, discontinue exercise and seek a cool place to recover.
• Young children and elderly adults should avoid being outside in the extreme heat because they can suffer from a heat illness easier than other individuals.

When exercising in the cold:

• Layer clothing so that you are warm. The innermost layers should be thin and get increasingly thicker as you add more clothing.
• Make sure you are dressed so that you can take off layers if you get too hot.
• Wear other cold weather items such as a gloves and a hat.
• Avoid being outside in the cold when it is raining or snowing. This can increase the risk of getting a cold illness.
• Make sure you have proper footwear appropriate for the weather and that you have thick socks to protect your feet.
• Do not forget to stay hydrated while exercising. Even though it is cold and you may not be thirsty, your body still needs its fluids replaced
• If you start to loose feeling in any of your extremities or body, you should discontinue exercise and seek and warm place to recover.