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5 Best Tips for Getting Dressed to Exercise in Cold Weather

The mercury may be falling soon, but that doesn’t mean you have to sideline your outdoor workout for the winter. A little preparation can go a long way toward full enjoyment and high performance levels during colder weather.

Proper attire can help you maintain your core body temperature and reduce cold weather-related risks. Keep these five tips in mind to make sure Old Man Winter doesn’t sideline your sport this season:

Pile on the layers

Layering is your best winter sports strategy. The layer closest to your skin should be a moisture-wicking material, like lightweight polyester or polypropylene, to take moisture away from your skin to the outer layers to evaporate. The second layer is the insulating layer, which should be wool or polyester fleece. The third, outer layer needs to be wind and rain-repellent. When exercising in the cold, this third layer should be removed unless it is raining, snowing or very windy. If worn during exercise, this layer can trap sweat and not allow for proper evaporation. You can always put the top layer back on during rest times outdoors.

Cover your head

Be sure to cover your head with a hat or helmet to decrease heat loss.

The mitten/glove decision

If finger dexterity is not important for your cold weather activity of choice, wear mittens instead of gloves. If gloves are necessary, consider wearing a thin liner under the gloves for better insulation.

Protect your feet

Dry, warm feet are essential for decreasing the risk of a cold-weather injury and preventing blisters. Socks should wick moisture away from your feet to your boot. Avoid cotton socks. Cotton keeps moisture next to the skin. More appropriate fabrics include wool or synthetic fibers with moisture-wicking capability.

Don’t forget about fit

If you layer socks, be sure your boot is large enough to ensure proper circulation.

Other factors to consider

Besides your choice in clothing, other factors to consider in preparing for cold weather exercise are fitness level and age.

A higher physical fitness level does not directly improve your body’s ability to regulate temperature in the cold. But it can allow people to exercise for longer periods of time at a higher intensity, which can help maintain core body temperature.

People older than 60 — as well as children — are at an increased risk of hypothermia. If this is you, use extra caution when being active outside in the cold. Be sure to follow the above tips, avoid getting wet and keep your hat and gloves on at all times.

Hypothermia is when your body’s core temperature falls to lower than 95 degrees. It happens when your body can’t produce enough energy to keep your body’s internal temperature warm enough.

Symptoms include:

  • decrease in blood flow to the skin
  • increase in heat production through shivering
  • lowered dexterity that can inhibit performance in activities that require catching, throwing or marksmanship
  • needing more energy to exercise

Keep the weather in mind

It’s also important to make sure you take steps to avoid a fall on slippery ice or snow. Be aware of the weather, and keep in mind that ice is likely if it’s 32 degrees or colder outside.

Wear proper footwear and select shoes or boots with a good tread. Make sure the surface that you are exercising on is shoveled and de-iced.

SOURCE: https://health.clevelandclinic.org/2016/11/5-tips-dressing-cold-weather-exercise/


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Practice Policy Update Regarding COVID-19

Dear Patients:

Our patients, employees and family are our top priority at Long Island Spine Specialists, P.C.

We ask you to not visit any of our locations if you have symptoms such as fever, sneezing, coughing and possible shortness of breath.

Please cancel your appointment and re-schedule once you are feeling better and are no longer suffering with symptoms.

Only non-symptomatic patients will be seen. No exceptions.

Accompanying family members – including children – are asked to remain in the waiting area and will not be allowed to enter the exam rooms.

During this time of high concern regarding the spread of COVID-19 (Coronavirus) we are taking extra precautions to maintain the highest possible standards of safety and cleanliness. Please be advised that we are carefully following recommendations from both the CDC and WHO and are here to help guide you through this time if needed.

Some steps we are taking to keeping safe:

  1. We know how important cleanliness is and always maintain the highest standards of cleanliness. To further offer you peace of mind, we have increased the frequency of the cleaning of our office.
  2. Rest assured that hand washing is strictly followed. Hand sanitizer is available to all staff and patients.
  3. Additionally, if you have recently traveled to a country with high rates of the coronavirus or have been on a cruise, please reschedule your visit for at least 14 days from your return date. We will gladly accommodate your needs to reschedule. At that time, a telehealth interface can be arranged if necessary.

Find up-to-date and accurate information on the Centers for Disease Control and Prevention (CDC) website and feel free to reach out with questions.

- Your team at Long Island Spine Specialists, P.C.

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To learn more about Long Island Spine Specialists – and to discover how we can relieve your pain and help you find an improved quality of life – please contact our office today and schedule a consultation.

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