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Filed under: Exposure

Winter-workout tips

Make sure you’re prepared for exercising in the cold weather. Learn more.

It can be extra challenging to get outdoors and exercise in the winter. But don’t let cold temperatures freeze your exercise routine. Use these tips to help you “weather” the winter weather!

  • Dress in layers. Choose synthetic materials such as polyester or polypropylene that stay close to the skin. Avoid cotton since it soaks up sweat! You always can remove layers as you get warmer.
  • Warm up. Take a few minutes and do a dynamic warm up before you head outdoors. This will help warm up your muscles and body, so it might feel like less of a shock when you step outside.
  • Protect your extremities—especially your fingers, toes, and ears. Circulation to these areas decreases in cold weather. Chemical heat warmers also can help keep your hands and feet warm.
  • Check the forecast. Wind chill, snow, and rain can make your body more vulnerable to the outside temperatures. Plan an indoor workout when the wind chill is extreme (negative numbers) or the temperature drops below 0°F. You’re at risk of hypothermia and frostbite if you’re not properly prepared.
  • Be visible. With fewer hours of sunlight in the winter months, you might be walking or running when it’s dark out—even at dusk and dawn. Wear reflective gear or a headlamp to stay visible to oncoming traffic.
  • Apply sunblock. You can still get sunburned in the winter, so don’t forget the sunscreen!
  • Stay hydrated. When exercising in cold climates, don’t rely on thirst to indicate hydration since you usually don’t feel as thirsty in cold temperatures. You need to stay just as hydrated in cold weather as you do when it’s hot outside.
  • Ask your doctor. Certain symptoms might worsen in cold weather if you have asthma, heart issues, or Raynaud’s disease (when specific body parts feel numb due to cold temperatures or stress). Talk to a healthcare professional about your concerns before heading outside for your cold-weather workout.

Expired sunscreen: Is it safe?

HPRC Fitness Arena: Environment, Total Force Fitness
Check the expiration date on your bottle of sunscreen before heading outdoors for summer fun.

Take note: Your sunscreen—important for protecting your skin from the sun’s harmful ultraviolet rays—has an expiration date! Just as you wouldn’t expect to feel well after eating expired food, don’t rely on expired sunscreen to protect you from the sun.

Sunscreen can be effective for up to 3 years. After that, its active ingredients start to deteriorate, leaving you vulnerable to sunburn and sun damage. Ideally, you should use sunscreen often enough that your bottle doesn’t last through the summer. If that’s not the case, check the bottle you’re currently using. If it’s old, throw it out.

If you buy sunscreen with the expiration printed only on the box or wrapper, use a permanent marker to write the date somewhere on the bottle. And store it in a cool, dry place. Practice safe sun this summer to keep your family healthy and happy!

Practice safe sun

HPRC Fitness Arena: Environment, Total Force Fitness
Filed under: Exposure, Heat, Safety, Sun
Learn how to protect yourself from the summer sun while still enjoying time outdoors.

Skin cancer is the most common form of cancer in the U.S., but with proper precautions you can decrease your risk considerably. The sun releases invisible ultraviolet (UV) radiation, which can cause cataracts (clouding of the eye lens) and skin cancers. An estimated 63,000 new cases and 9,000 reported deaths from melanoma—the deadliest form of skin cancer—occur each year.

UV rays also cause tanning and sunburns—and can damage your skin after only 15 minutes of exposure. They weaken the skin’s elasticity, causing wrinkling, rash, and freckles too.

Remember that you can get sun damage on sunny and cloudy days. UV rays penetrate clouds, exposing you to 80% of the sun’s harmful effects. The good news is that you can take steps to protect yourself from UV rays, while enjoying the outdoors.

  • Limit your time in the sun. Seek shade and try to avoid sun exposure during midday (10 a.m. to 2 p.m.) when the rays are strongest. And avoid suntanning and burning.
  • Cover up. Wear protective clothing, including hats, long-sleeved shirts, and pants when going outdoors. Remember that protection decreases when clothes are wet.
  • Apply sunscreen. Use water-resistant sunscreen with Sun Protection Factor (SPF) 15 or higher. Apply and let it absorb 15–30 minutes before heading outdoors. Use lip balm with SPF 30 or higher to protect your lips too. Reapply every 2 hours or after swimming, sweating, or toweling off. 
  • Protect your eyes. Wear sunglasses to cover the skin around your eyes and help prevent eye damage. When choosing sunglasses, check the label to make sure they block 100% of UV rays. 
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