Winter Special: 8 expert tips on how to choose clothes for exercise

Did you know mittens and not gloves work best in keeping you warm during winters?

By: Bhavyajyoti Chilukoti | | Published: December 16, 2016 5:14 pm

Exercising during winters is a bit tricky, in particular for people suffering from heart disease as it might lead to an elevated heart rate. However, following few tips can help people suffering from a heart disease to get the most of it. As prolonged exposure to cold can make you uncomfortable due to severe changes in the body temperature, it is important to choose the right clothes while exercising. Dr Peeyush Jain, Director and HOD, Non- invasive and preventive cardiology, Fortis Escorts Heart Institute shares few tips on how to choose the right clothes during winters. Also Read - Winter baby names: Beautiful wintry baby names and their meanings

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1. During winters, it is important to cover yourself adequately right from the head and face to ears, hands and legs. The ideal garment for outdoor exercise in winters is the one which is wind resistant but permits the evaporation of the sweat from the skin. To provide insulation from the cold, the mesh of cloth fibres traps the air and warms it. Also, as both the cloth and air are poor heat conductors, a barrier to heat loss is established. Thicker the zone of trapped air next to the skin, more effective is the insulation. For this reason, several layers of light clothing with numerous layers of trapped air provide much greater insulation than a single bulky layer of winter clothing. The layers of clothing trap warm air and hold it next to the body. As you walk more, the air becomes warmer and acts as a barrier to the cold. However, overdressing during prolonged exercise in cold weather may prevent the dissipation of body heat and sweat. This problem can be solved by taking off extra clothes in the middle of the exercise. Also read about how to sweat it out during winters with these exercises. Also Read - Weather fluctuation: How to up your immunity and be healthy when seasons change

2. Mittens, not gloves give the best protection to the hands in cold weather. Mittens don’t have separate fingers, so cold air cannot circulate. The fingers and the palm are crowded together in the same warm air space. Some people use tube socks as mittens because they go well up the arms. In very cold weather, some walkers wear mittens covered by socks or gloves with mittens on top.

3. Somebody has aptly said, ‘If you want to keep your feet warm, wear a hat.’ A cap may hold 80 percent of body heat during winter because the blood vessels on the head are unable to constrict in cold weather. Therefore, head is the major site for heat loss from the body. The cap should be made from heavily knitted wool and designed in such a way that it can be pulled over ears and the face, or rolled up, as necessary.

4. The clothing against the skin must be effective in transporting the moisture away from the body surface to the next clothing layer, the insulating layer, for evaporation. Cotton or synthetics such as polypropylene are good for this purpose. The middle and outer layers should be able to insulate well and dry quickly. Wool is a good choice for insulation as it conserves the heat and insulates the body from cold. Here are 5 expert tips to avoid looking fat in winter jackets and sweaters!

5. Calf high socks are a good choice for walking in the winter season. Wearing two pairs of socks may provide extra protection, however, make sure you avoid nylon socks.

6. When clothing becomes wet, it loses 90 percent of its insulating properties and actually facilitates heat transfer from the body. Wet clothes should be promptly removed to prevent excessive heat loss from the body.

7. The risk of angina in cool breeze may also be reduced considerably by wearing a scarf or mask type ‘baklava’ that covers the nose and mouth and traps the water in the exhaled air. This warms and moistens the next breath of incoming air. However, everybody is not able to wear a face mask as in some, it may congest the sinuses. In subfreezing temperatures, sweating and condensation of the breath can freeze into ice around mouth and nose. On windy, rainy, or snowy days, water resistant Gore-tex and nylon are the best materials for the outermost layer of clothing.

8. Walking in the fog is similar to walking in darkness. So face the traffic as you walk. Stay close to the edge of the road. If a car seems to be bearing down on you, step off the road and stop walking. Don’t wear light coloured clothes, especially white and grey but choose bright red or orange clothing as the colours stand out int he dark making you visible in the fog. Here are 5 ways to stay motivated while exercising indoors this winter.

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Published : December 16, 2016 5:14 pm

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