Winter walking does a body good. It fights inflammation, burns extra calories, fires up those endorphins and clears the mind. But winter walking does present some challenges and requires a little extra effort to stay safe. Here are eight things to be mindful of:
Dress for it. Wear layers, warm socks, hand warmers, hat and gloves (or mittens which are typically warmer than gloves). Avoid cotton which can get damp and make you chilled. For a little more dressing for cold weather walking advice, check out our Dressing for Winter Walking video.
It’s time for a rematch. Your sneakers can give you the support and comfort you need during a winter walk, but you may have to rethink the socks. Try a wool hiking sock instead of a short crew sock to keep your feet toasty warm in the frigid temps.
Start slow. Your body and muscles will take a bit more time to warm up in the cold weather so start out a bit more slowly than you might in warmer weather.
Drink up. You might not feel it, but walking in the dry winter air can be dehydrating so drink up, before, during and after your walk.
The eyes have it. The winter sun can be sneaky and snow or ice can magnify what sun there is. Don’t head out for a winter walk without a good pair of sunglasses.
Beware the ice. Winter walking can be treacherous. Watch out for ice, especially “black ice” on roads that can be difficult to see. Assume that anything that looks wet or shiny is likely icy and avoid it if possible. If your path requires you to traverse an icy patch, take smaller steps, keep your knees slightly bent and slow down your pace. Keep your hands out of your pockets for a little extra balance.
Everything’s better with a friend. It’s always a good idea to walk with a buddy but even more so in the winter when there may be fewer people around and the risk of falling can be slightly higher.
Heart first. For those with heart or respiratory conditions. Walking in winter taxes your heart and respiratory systems so before you head out for real winter walking, check with your doc.
Stretch it out. We know how you’ll want to shed the layers and cozy up next to a fire when you get back from your walk, but don’t forget to stretch and keep your joints and muscles feeling their best.
Most of all, don’t let a little cold weather keep you from getting up, getting together and getting out.