11 Ways to Warm Up to Winter Walking

Walking in the winter is great exercise! The air is crisper (you can see your breath as you hit a good walking pace) and you might get to see your neighborhood or park covered under a blanket of snow (who knew snow could be so cold). Don’t let colder weather keep you from walking outside because winter walking can be fun if you prepare yourself. Here are a few ways to warm up to winter walking.

 

Take it Easy

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Make sure that your muscles are warmed up before going outside. Walk around your house first or do some stretches to get the blood flowing.

 

Stride Right

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Longer strides will be more hazardous when there is ice and snow. Adjust your strides accordingly.

 

Hydrate, Hydrate, Hydrate

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Even though you won’t be sweating like you do in the summer, it is still important to drink water while you walk.

 

Surprise – Avoid Cotton

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What?!? Contrary to popular belief, cotton is not always the best for winter protection. Go for clothes that keep water, such as sweat, away from your skin. You won’t be as cold.

 

Dress in Layers

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Layers provide insulation. Long underwear, sweatpants, a t-shirt and a turtleneck, for example, will keep you warm and are easy to take off as you heat up. Complete the outfit with a down-filled coat and you will be ready to walk for miles.

 

Just the Essentials

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Wearing the right shoes and socks are essential. Consider winter socks (they’re a bit thicker than regular socks) and hiking boots. When selecting hiking boots, look for a pair that is well-insulated and waterproof. They should also be lightweight, with a non-slip rubber tread and wide, low heels.

 

Hats, Gloves and Scarves, oh my!

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Wear ‘em. A scarf or mask worn loosely over the nose will protect against the sting of icy cold when you breathe (you’ll also prevent your nose hairs from sticking together!).

 

Make Yourself Visible

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With the shorter days, chances are good that you will be walking at dusk or in the dark. Reflective clothing or tape is a must so others can see you – especially drivers!

 

Look Up

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Be aware of ice or snow that could fall from things such as trees or awnings.

 

Anticipate Ice

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Thin sheets of ice may appear as a wet spot or water on the pavement. Also known as black ice, this dangerous condition will often form in the mornings. Black ice often forms after snow and ice melt during the day and refreeze overnight.

 

When All Else Fails

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Hit the gym and use a treadmill! No gym membership? No problem. Malls are made for walking and often have walking clubs that meet before the mall gets busy. Not only can you get your daily steps in but you can also check out the latest deals on your favorite items.

 

Above All – Track Your Progress

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Track your progress! Use the Pacer Pedometer to track your daily activity and see your improvements. Research shows that people who monitor their progress stay on track. And participate in the Pacer community. There you will find supportive people who will help you ensure your daily steps are in the right direction.

 

Footnotes

https://www.weightwatchers.com/util/art/index_art.aspx?tabnum=1&art_id=239&sc=3040

https://www.sima.org/discover-sima/public-safety/safety-tips/safe-winter-walking

https://www.verywell.com/cold-weather-walking-tips-from-a-winter-walker-3435221

https://canadasafetycouncil.org/senior-safety/safety-tips-winter-walking

https://www.prevention.com/fitness/fitness-tips/cold-weather-and-winter-walking

https://www.cdc.gov/physicalactivity/downloads/mallwalking-guide.pdf

https://www.health.harvard.edu/newsletter_article/counting-every-step-you-take

 

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