Community Healthcare Network

Wellness / Nutrition

How do I stay safe while being active outside in cold weather?

Follow these tips to stay safe while working out or being active outside in cold weather:

  • Check the weather. Don’t work out outside if the temperature is below 32° Try to work out in the morning or during the day when temperatures are the highest.
  • Don’t work out in:
    • – very high winds
    • – ice
    • – snow
    • – rain
    • – the dark
  • Dress in layers.Layers help your body warm up and cool down. Take off top layers as you begin to sweat. Put them back on as you cool down. Remember to wear a hat!
  • Let your body get used to the cold weather. Warm your body up before starting your workout. Speed walk or do high-knee marches.
  • Be safe. Work out in a place where the ground is clear and safe liked plowed streets and sidewalks. Watch out for black ice. Protect yourself from strong winds. Stay on paths and roads that have lights. Wear bright clothes or clothes that reflect so cars can see you.
  • Drink waterbefore, during, and after your workout. When it’s cold outside, you may not notice how much water you lost from sweating.
  • Cool down at the end of your workout. Slow down for the last 5 minutes of your workout. Stretch inside and take off layers as you warm up.


To learn more about wellness call the Wellness Department at Community Healthcare Network at (212) 432-8494 or email [email protected]

Ver en español