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• Warm up for at least 10 minutes before you start exercising. It increases your circulation, prepares your body for the exercise you are about to do and reduces your risk of getting an injury. You can walk at a brisk pace, or jog to warm your muscles.

• Stay hydrated, it is just as important as staying hydrated when exercising in the heat!

• Wear sports gear suitable to the weather conditions, hats, gloves, full length leggings, a wind/ rainproof jacket.

• Wear light and/or reflective clothing as it gets darker sooner during the winter months. You want to make sure drivers can see you.

• If you’re exercising after dark, keep to well-lit areas and wear bright and reflective clothing. Ideally, exercise with a friend, but always tell someone where you’re going.

• Be aware of the symptoms of hypothermia include: Intense shivering, Slurred speech, Loss of coordination and Fatigue. If you have these symptoms you should seek medical help urgently.

• For those with asthma, exercise-induced bronchitis, heart conditions, or Raynaud’s syndrome should speak with their doctor prior to exercising during cold weather.

• Choose an activity that you enjoy. Now might be the time to try something new that you can do indoors, such as tai chi, yoga, rock climbing or swimming. Or join a gym where you can take part in their exercise classes.


• Avoid listening to music while running outdoors. Not hearing what’s going on around you can make you vulnerable.

• Try not to run in the dark with the temperature dropping below zero degrees, you’ll have an in-creased risk of slipping and injuring yourself.

• If rain or ice is making exercise dangerous, do it another day. The weather might be better to-morrow, but an injury could take weeks to heal.

• Colds are more common in winter, but you don’t necessarily have to stop exercising if you’re feeling under the weather. It is important NOT to exercise if you have a fever. A fever is when your body’s temperature is 38C (100.4F) or above and is rarely a symptom of a cold.