Courtesy of Indiana University

DANSVILLE, NY — As we turn the corner into more wintry weather, it’s easy to let our outdoor exercise regimens go into hibernation. That’s not a good idea, according to the experts at the Mayo Clinic.

The benefits of continuing to exercise outside through the colder months range from better mood and increased energy to strengthening the immune system. They have compiled a list of tips to make outdoor exercise safe and comfortable when the temperature drops and the snow flies.

First, check with your doctor if you have any questions about your health in relation to exercising in colder temperatures. Second, think layers. Dress in layers that you can easily remove as soon as you start to warm up. Your base layer should be something that pulls the sweat away from your body, like polypropylene. There’s nothing worse than wet cotton against chilly skin once you cool off a bit. A thin insulating layer should come next, like fleece, which is also breathable.

To top all that off, a breathable, wind and waterproof layer is a must, especially in our climate. Don’t forget a hat and gloves. You may pull them off 15 minutes or so into your run/walk/ski/etc., but it’s always good to start out warm.

A quick tip about acquiring these garments: if you have never heard the terms wicking, polypropylene or GoreTex, go to a local, reputable sporting goods store and ask questions. They will no doubt have what you need, and are more competitively priced than you might think.

An accessory that I have found invaluable for winter workouts are Yak Trax. These are nifty contraptions that attach to shoes that grip the ground in slippery conditions. They are made of metal coils and a stretchy material that makes them fit snugly around the bottoms of any shoe or boot. They make footing much more stable when the weather is snowy or slushy and sidewalks aren’t cleared.

Don’t forget the sunscreen and lip balm with SPF 15 or more. Just because it’s cold doesn’t mean the sun’s rays aren’t strong enough to burn, especially if there is snow cover reflecting the rays. Sunglasses are a good idea for the same reason.

The Mayo Clinic staff also recommends that you make sure to drink enough fluids before, during and after your workout. You may not feel thirsty, but your body can still become dehydrated as you sweat.

Wind chill, as we all know, can make a temperature in the twenties on a breezy day feel much colder. Plus, we actually create our own wind chill as we move through the air. That’s why a wind-proof outer layer is so essential. If the temperature dips below zero, choose an indoor activity.

Do you know the signs of frostbite and hypothermia? Watch for paleness, numbness and loss of feeling or a stinging sensation, especially in the hands, feet and face. If you suspect frostbite, get inside and slowly warm the affected area without rubbing. Emergency help is indicated if these symptoms continue, and also if you experience intense shivering, slurred speech, loss of coordination and fatigue, all signs of hypothermia.

Outdoor exercise during the winter can be challenging, but also rewarding. There is nothing like being the first one out on a snow-covered morning. Properly prepared, you can enjoy the quiet and beauty of winter while maintaining your hard-won fitness level from the summer and fall