Be Comfortable Walking in
Cold and Wet Weather

Oregon enjoys a wide range of weather. This winter, don’t let cold temperatures or rain deter you from your walking routine.

So the changes in weather don’t tempt you to skip your workout, Dave Dery, physical therapist and manager of Salem Hospital’s employee health and fitness office, suggests that you take the following weather-related precautions.

Cold weather

• Dress in layers that can be easily removed as you warm up. Wear clothing made from fabrics that wick moisture away from the body. Start with long underwear or tights and a turtleneck. Add a sweater, windproof jacket, weatherproof pants, a warm hat and gloves. Since most body heat is lost through the head, a good hat is important.
• Wear wool socks if it’s cold and wet outside. Wool will keep you warm, even when you’re wet.
• If you’re by snow when it’s sunny outside, wear sunscreen and UV-protective glasses. Sun reflecting off snow and ice can damage skin and eyes.
• Wear shoes with nonskid soles and shorten your stride when walking on icy pavement.
• Don’t use spirits to keep warm. Drinking alcohol dilates your blood vessels, making you lose heat more quickly.
• Don’t smoke. Nicotine constricts your blood vessels, reducing the supply of blood and oxygen to your hands and feet.
• Stay hydrated. Exercising will result in water loss through evaporation and deeper breathing, even in winter. Since thirst signals are delayed in cold weather, don’t wait to drink water.

Wet weather

• Make sure that waterproof garments are made from breathable material, such as Gore-Tex, or have ventilation openings to let moisture escape—otherwise, they will become wet on the inside. Wearing a long rain poncho with a hood or using an umbrella are great alternatives.
• To help keep your feet dry, wear waterproof or leather shoes that are comfortable and provide good support. Wool-blend socks will cushion your feet and keep them warm, even when they’re wet.
• Be aware of approaching storms. Return home or seek shelter when dangerous winds or flooding is present.