Cold weather keeping you from exercising outside this winter? Here's five ways to stay safe and survive outdoor exercise...

Ready to tackle the first few runs of your spring racing plan, but not so ready to do them in cold weather? Use these tips from the Sports Medicine Team at ATI Physical Therapy to keep you safe and help you survive cold temperatures this winter:

Dress in layers:  Dressing too warmly can be a mistake, as exercise generates heat, making you feel warmer than it really is. Once sweat begins to dry, you can become chilled.  Dress in fabrics that wick moisture away from your skin. This will keep you warm and dry, and the layers will allow you to remove clothing, and put it back on as needed.

Protect your hands, feet and ears: When it's cold, blood flow is concentrated on your body's core, leaving these areas vulnerable to frostbite. Plus, an uncovered head can release 50% of your body’s heat.

Get the right shoes: Be sure your shoes provide extra traction for wet and slippery surfaces, and look for waterproof features that help keep your feet dry.

Be seen: As the cold weather months approach, the amount of daylight dwindles. Be sure to dress in clothing that has reflective properties.

Pay attention to weather conditions: Outside activity when it's cold and wet can make you more vulnerable to the temperature. If you get wet, you may not be able to keep your core body temperature high enough, and layering won't help if your clothes are soaked. If it's extremely cold with precipitation, or wind chills are extreme, consider taking a break.