How to Exercise During Winter's Brutal Cold

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South Korean Special Warfare Forces reacts during a winter exercise in Pyeongchang, South Korea on Jan. 4, 2011.

Image: Lee Jin-man/Pool/File/Associated Press

Sheila M. Eldred for Discovery News 2014-01-30 09:05:23 UTC

Sure, school is canceled and you've started referring to a forecast of zero degrees as a heat wave, but the polar vortex doesn't need to disrupt your workout schedule. Exercising outdoors can be safe, even exhilarating, experts and outdoor advocates said.

Chris Tripp bikes a few miles to work every morning in Minneapolis (so far this winter, he's skipped only two days).

"I've ridden in minus 20 and if it's fairly calm it's really not that bad," he said. "On days when it's snowing out and it's not terribly windy and the city is quiet, it gives me time to wind down after work. And in the morning, I get some cardio in and I feel ready to work. My heart rate is up without caffeine; it's a nice bonus."

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Nicole Cueno, endurance sports coordinator for the YWCA of Minneapolis, says while it's not for everyone, outdoor running is important for her both physically and mentally. The key to exercising outdoors in frigid temps? Proper clothing she said.

"Good winter running pants and headgear (balaclavas) are not inexpensive but, if you're like me, you wear them more than your work clothes," Cueno said. "Winter running — specific clothing will ensure that you stay warm (kind of) in the right spots but that you can move and won't be wet. Non-active wear tends to be bulky and constrictive and if it holds moisture, you will be wet, colder and more susceptible to hypothermia or frostbite."

Here's what she wore this morning (-5 F air temp, -20 F with windchill)

Smartwool short-undies

Ibex merino wool sportsbra

Nike spandex shorts (longer style)

Zensa compression socks

Title 9 winter running pants

Tech race t-shirt

fleece-lined Nike winter running shirt

Sporthill winter running top, 3/4 zip

Asics cotton running gloves

Red, fleece-lined mittens, possibly from the Dollar Store

Ibex balaclava

Patagonia fleece-lined hat

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For biking, some people add an extra layer, plus clip-on winter biking boots, chemical hand and foot warmers, ski goggles, and an insulated bike helmet.

After gearing up, if there's any exposed skin left, consider swiping on some Vaseline or cream designed to protect against frostbite. "There are days when it's been really bad that I put a layer on — and then I have to try to scrub it off when I get to work," Tripp said.

After 5-10 minutes, your body will warm up. For the most part, anyway.