In the last six months I’ve made an effort to move one or two of my daily walks outside each week. The goal is to enjoy nature more, disconnect, and breathe in some fresh air. Though winter is not officially here, winter weather has indeed arrived. While I’m not a big fan of the cold weather, I decided it would be worth it to my physical and mental health to manage an occasional outdoor walk, in spite of the dipping temperatures.
Winter can be a beautiful time of year, but it's important to take precautions when venturing outdoors, especially for walks. It's not likely that I’ll venture out when there is precipitation or strong winds, but otherwise, I’m open to giving this new goal a try. So, I thought it would be in my best interest to research some expert advice to ensure my safety and to be as comfortable as possible during my winter outdoor walks.
The tips shared below are a compilation of good-sense recommendations to help you stay safe and comfortable during your winter walks I found online from Harvard Health Publishing, the National Institute on Aging, and Weight Watchers.
Dress in Layers for Outdoor Winter Walking
Base Layer: A moisture-wicking layer, such as merino wool or synthetic materials, will keep you dry and warm.
Mid Layer: A warm, insulating layer like fleece or down can provide extra warmth.
Outer Layer: A waterproof and windproof jacket and pants will protect you from the elements.
Walking enthusiast and friend, Andrea, doesn’t let the winter stop her from sharing a daily walk with her pup, Tess. “I am a firm believer that any weather is good walking weather! It’s not unusual for me to walk in 30-degree temps at home in Sacramento,” she noted. “My cold weather staples consist of a “puffer” jacket and a pair of thick leggings. I myself am partial to The NorthFace, but investing in high-quality gear made by any reputable outdoor outfitter will keep you comfy on those cold winter mornings!”
Protect Your Extremities
Head: A warm hat can help keep your body heat from escaping.
Hands: Wear gloves or mittens that are waterproof and insulated.
Feet: Wear warm, waterproof boots with good traction to prevent slips and falls.
Andrea makes sure to assess outdoor conditions before choosing appropriate foot gear. “If I am walking in wet weather, I slip on a pair of duck boots, but more often than not, I stick to my Hoka cross trainers. Hokas are every walker’s best friend and, with a pair of thick socks, keep my feet warm and dry!
Stay Visible
Wear bright-colored clothing or reflective gear to increase your visibility to drivers.
Use a headlamp or flashlight, especially if you're walking in the dark.
Be Mindful of Weather Conditions
Check the Weather Forecast: Be aware of the temperature, wind chill, and precipitation before you go out.
Avoid Walking in Extreme Weather: If there's a blizzard, icy conditions, or dangerously low temperatures, it's best to stay indoors.
If the weather just doesn’t seem safe for walking outdoors, I’m not opposed to getting in a longer walk in an indoor walking track or indoor mall. While I may not get to enjoy nature, my surroundings are more interesting than my workout space at home or in the gym. A little after-walk shopping is a fun reward for time well spent!
Choose Safe Routes
Stick to well-lit, well-plowed sidewalks and paths.
Avoid shortcuts through wooded areas or poorly lit streets.
Walk With a Friend or Family Member
Walking with someone else can make the experience more enjoyable and safer.
I’m grateful for friends who have encouraged my outdoor walking goals by joining me on my walks. The time goes by quickly, and it’s a great way to catch up on each other’s lives. We’ll see if I can coax them outdoors when the temperature is not so mild!
Stay Hydrated
Even though it's cold, it's important to stay hydrated. Drink plenty of water throughout the day.
Listen to Your Body
If you start to feel cold, tired, or uncomfortable, it's time to head indoors.
Don't push yourself too hard, especially if you're not used to cold weather exercise.
I think this advice, well common sense, is important to follow whether the temps are high or low. The last thing we want to do is to ignore the strain that extreme temperatures can put on our bodies and then to end up sick or injured. Afterall, the goal is feeling better, or stronger, after our walks, right!?
Additional Tips
Warm-Up Beforehand: A quick warm-up indoors can help prepare your body for the cold.
Cool Down Gradually: Once you're done walking, cool down indoors to prevent muscle soreness.
Use Ice Grips or Traction Cleats: These can help you maintain your balance on slippery surfaces.
Be Aware of Frostbite and Hypothermia: Know the signs and symptoms of these conditions and take steps to prevent them.
By following these tips, you may just enjoy the beauty of winter while staying safe and healthy. As always – continue to listen to your body and adjust your plans as needed. Then enjoy the crisp air and snowy paths!
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~ Heather M. and Jodi B.