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Top 10 tips for exercising in the dropping temperatures

Mersea Road Clinic in Colchester share their top tips for exercising in the colder weather

Without a doubt the temperatures have dropped considerably. And if you are not put off exercising outside then here are some quick tips from our experience


  • Always tell someone where you are going especially if you are planning a long run or cycle.
  • You lose around 50% of your body heat from your head so always wear a hat.
  • Wear reflective clothing when you can, even in the day light this can help others see you quickly and easily.
  • Check the weather before you go, especially if you are going out for some time, the last thing you want is to be at your furthest point when snow starts to fall.
  • Ensure your footwear is secure and durable to prevent slipping – the same applies to tyres if you are cycling.
  • Even when it is freezing, always drink plenty of fluids before and after your exercise.
  • To avoid frostbite wear gloves and if you are worried about your hands getting too warm try using layers – at least then you can remove a layer if need be.
  • Layer up with lightweight clothing that will keep moisture away from your body. Try to wear at least three layers and ensure the top layer is water repellent and wind resistant.
  • Wear an item of clothing with a high neck and if the temperature does drop below freezing, cover your face with a mask or scarf to avoid frostbite.
  • Make sure your priority when you get back from exercising in the cold is to hydrate and get warm as soon as possible – whether that be a shower, bath or change into warm clothing.
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