Winter no reason to freeze up on safety Published Dec. 18, 2013 By Senior Airman Kentavist P. Brackin 1st Special Operations Wing Public Affairs HURLBURT FIELD, Fla. -- Safety and fitness officials from the 1st Special Operations Wing here are spreading the word about winter physical training safety. "Even though we are in Florida, it does get pretty cold," said Staff Sgt. Stephen Shrable, 1st Special Operations Force Support Squadron sports director. "Just remember to dress appropriately because it's easier to pull muscles when you are cold than when you are warm." Dressing appropriately, hydrating and stretching can keep Airmen safe while exercising in the cold. "The main things we see here are sprains and pulled muscles from inadequate warm-ups," said April Royster, 1st Special Operations Aerospace Medicine Squadron health and fitness specialist. "You need to perform a full-body warm up for about five to 10 minutes before exercising. Your muscles might be a little tighter because it's colder." Royster is part of Hurlburt Health and Wellness Center, which rehabilitates injured Airmen. The center also provide information on physical training safety, running programs, and how to exercise safely during the winter and summer seasons. "A lot of people overdress," she said. "You want to dress 10 to 20 degrees warmer than what the temperature is outside." Avoid wearing cotton, which stays wet next to skin, as first layer of material, Royster said. Instead, wear clothing made from synthetic material, such as polypropylene, which pulls sweat away from the body. Wearing gloves, caps or head bands can reduce the amount of heat escaping from the body. "About 30 percent of your heat escapes through your head and hands," she said. Royster also recommends tailoring workout routines to the season. "It's a great a time as any to do cross-training and go inside and use a treadmill," she said. "The gym here offers a lot of fitness programs inside." For more information, contact the HAWC at (850) 884-4298.