Exercising outdoors this time of year is very popular because it’s cooler, so there will be more people riding bikes, rollerblading, running, walking and doing other outside activities to get in a workout. If you’re going to exercise outdoors this winter, there are some winter rules you should follow.

When the weather changes, you don’t have to stop exercising outside but you should try to acclimate yourself to the changes. It’s best to get started with your workout before the weather turns. Start getting acclimated by spending time outside everyday and increase the time you spend outside gradually.

Don’t wear clothes that restrict your circulation. Wear loose fitting clothes in layers. You can wear spandex under sweat pants and wear leg warmers around my ankles to keep the lower leg warm and absorb shock. Wear three to five layers of lightweight clothing and don’t forget your knitted gloves.

You can lose up to 40 percent of your body heat if your head is not covered so wear a hat or ear muffs.

In extremely cold weather, you should try to cover as much skin as possible. When jogging, walking and cycling, you should wear brightly colored clothes that are different from the landscape. Yellow is good because it never blends in. Red is great and Day-Glo orange will definitely be seen. White is great at night, and you can also carry a light.

There’s no law that says you can’t warm-up and cool down inside. You can also stretch inside. Once you’ve gotten your blood pumping indoors, those first few steps outside won’t feel as cold.

If running, you should head into the wind on your way out and with the wind on your way home. This will decrease the wind-chill factor at the point when you will be sweating the most.

You should try to run, walk or bicycle with a friend and avoid isolated and poorly lit areas. If you use a route that others use or you go with a friend when working out, you’ll be less likely to be a victim of foul play. Always let someone know what route you’re taking and when you expect to return.

You should always carry a phone, change and identification. Don’t wear headphones, they make you less aware of approaching traffic, dogs and strangers as well as cause problems with your equilibrium.

Being seen is important while cycling. During the day, a bike flag will help drivers notice you. A whistle will help alert drivers if you need to get their attention. At night, you’ll need reflectors, white or yellow for the front and red for the back. Most state laws call for lights on the front and back if you’re riding during the night. Halogen lights and rechargeable batteries are best.

Sunglasses are a good idea during an outdoor workouts. Exposure to ultraviolet light over the years can damage the eyes. Any kind of sunglasses are better than none.

Here is what you should look for in a pair, as the tint is not what blocks ultraviolet light rather it’s the special chemicals added when the lenses are made.

Brown or amber tinted lenses block sun rays best but they sometimes distort your vision.

Gray and green lenses don’t block as much ultraviolet light but they don’t distort your vision.

Wraparound frames are good, they block light above and below the eyes, but they shouldn’t block your side vision.

Your sunglasses should be dark enough so you don’t see your eyes in a mirror.

Plastic lenses are light but glass lenses don’t scratch as easily.

Mirrored lenses offer extra protection against glare but scratches are a problem.

Double gradient lens sunglasses are darker at the top and the bottom. These glasses are good for sports, such as tennis and skiing. These glasses are not good for highly reflective sports, such as bicycling and water sports.

Everyone’s sunglasses needs are different. If you have special problems, you should see a professional.

Drinking some type of fluid before exercising outside is always important, even during cooler months. It’s always good to drink fluids before, during and after your outdoor workout. Water is the best liquid you can drink, and you should drink small amounts of water at 10 to 20 minute intervals.

Drinking water during your workout helps to increase your blood volume, which will increase cardiac output. Cardiac output is the amount of blood being pumped during each heartbeat. The more blood your heart pumps with each heartbeat the more nutrients are transported throughout the body.

These nutrients provide energy for work. Many people run out of steam during an exercise session because they don’t replace the water loss. Studies show that drinking water before, during and after a workout increase energy production.

Don’t wait until you become thirsty, by then it’s too late. Then your body will start to fatigue.

As temperatures get lower, adjust your workout, even if you’re in good shape. If you’re overweight, slow your workout pace. Your extra body fat and the cold will make your body work overtime. The body doesn’t store water very well, so if you drink a lot of it at one time your body will just get rid of it.

Read your body, if it’s running out of energy or it seems affected by the cold, stop. You don’t want to stop working out just because it’s cold, but you should use a little common sense about fluids when working out in cold weather.

There are two medical conditions — hypothermia and frostbite — that can cause some serious problems during the winter months. Hypothermia occurs when your body temperature drops below normal. It can lead to loss of consciousness, cardiac arrest and death if you don’t receive treatment. Frostbite is the result of extended exposure to cold, which can freeze the skin and damage body tissue.