Exercising in the cold takes some special care to ensure your safety. Here are some tips to consider when you want to get outdoors in the cold weather.

1. Wear Layers You Can Take Off

Whether you’re jogging, running or taking a brisk walk in the cold weather, it’s a good idea to wear removable layers. Try wearing a T-shirt made of breathable cotton as a base and put on a long-sleeve top over it. A zip jacket with a zippered vest over it are two removable layers you can wear. If you get hot during your exercise routine, simply take off a layer and continue in comfort.

2. Take Along a Container of Water

It’s just as important to stay hydrated in the winter as it is in the summertime. Take a container of water along when you exercise, and be sure to drink some water before you begin your routine.

3. Stretch Out Before Starting Your Routine

Stretching before beginning a workout is important regardless of the season. In the wintertime, people tend to be less active, causing a reduction in flexibility, so stretching your legs, arms, neck and back before working out is all the more important in the cold weather. You could even do your stretching routine inside before you leave to exercise outdoors.

4. Wear Sunscreen

It’s easier to remember to wear sunscreen in the summertime because you’re accustomed to sweating the moment you step out of the air conditioning, but your skin can be vulnerable to the sun’s UV rays in the wintertime too. The Food and Drug Administration recommends sunscreen with an SPF of at least 30 when going out into the winter sunshine. Remember to keep a tube of sunscreen with you so you can reapply during a long workout outdoors.

5. Wear Shoes With Appropriate Traction

If there’s snow or ice on the ground, it pays to find clear areas where you can exercise in safety. Wearing shoes with extra traction or spikes on the soles can help you keep your footing when exercising on snowy or icy terrain. Make sure the spikes are appropriate for your shoes so they will fit securely.

6. Arrange to Exercise With a Friend

Exercise can be even more fun when done with a friend. In the wintertime, exercising with a friend also provides you with another level of safety. If there’s snow or ice on the ground and you fall, your friend is there to assist. Exercising with another person in the wintertime can give you and your friend peace of mind as well as a more enjoyable exercise routine.