AlertTo schedule a COVID-19 test or vaccination appointment, please visit For more information, visit and
Programe una prueba o vacuna del COVID –19Teem sij hawm kuaj lossis txhaj tshuaj rau tus kab mob COVID-19Dejiso mise jadwaleeyso tijaabada ama tallaalka COVID-19.

Prevea Health

Winter workout checklist


Are you ready for the cold?

Check the temperature
Check the temperature and wind chill factor before you venture out. According to the National Safety Council, it’s safe to exercise outdoors if the temperature is 20 degrees or higher, provided you're properly dressed. However, when the wind chill factor falls below 20 degrees, it’s best to stay inside.

Layer wisely
Instead of wearing one heavy layer, put on fewer, thinner layers of clothing you can easily peel off. Done working out? Take one layer off at a time to allow your body to cool down slowly.

Wear breathable fabrics
Sweat build-up can make you feel colder, so wear breathable fabrics.

Adjust your distance
If you aren’t used to working out in cold weather, start your workout at half your usual warm-weather distance and warm up indoors for five minutes before heading out. A quick warm up can make you less likely to strain a muscle.

Pay attention to your body
Pay attention to signs you might be getting cold. Symptoms of frostbite include numbness, loss of feeling or a stinging sensation. If you think you might have frostbite, get out of the cold immediately and slowly warm the affected area.

Burn calories with these winter activities
Mix up your workouts to keep you interested in staying fit throughout the winter. Below are a few winter activities and the number of calories a 150-pound person would burn doing each.

  • Two hours of snowboarding will burn 844 calories.

  • Thirty minutes of shoveling snow will burn 211 calories.

  • One hour of snowshoeing will burn 544 calories.

  • Two hours of skiing will burn 953 calories.

  • One hour of playing ice hockey will burn 544 calories.

Get out there and be active…weather permitting, of course!


Related medical services