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On Jan. 10, 2004, the temperature at Gillette Stadium just outside Boston was four degrees Fahrenheit--or -10 with the wind chill. It was one of the frostiest games in history. The New England Patriots were scheduled to play the Tennessee Titans in an AFC playoff game, but everyone was wondering: Is it too cold?

Some members of the media consulted Dr. John W. Castellani, a research physiologist for the U.S. Army Research Institute of Environmental Medicine who specializes in cold weather exercise.

His answer was surprising. "It's probably worse for the fans," he said in a recent interview. "They're not doing anything but sitting there."

In Depth: How To Avoid Wintertime Injuries

No players suffered cold-weather injuries and few fans were treated for weather-related ailments, but Castellani has spent the years since frequently dispelling the myths that exercise is ill-advised in extreme cold and that injuries are more frequent during the winter.

While that assessment should come as a relief to the physically active, it also comes with the caveat: Wintertime exercise does have its risks. From weather-induced asthma to ski injuries to slipping on ice, a lack of preparation and a refusal to be honest about your physical limitations can lead to avoidable injuries.

Like a Boy Scout, Be Prepared
In 2006, Castellani used his extensive research on cold-weather injuries in the Army--hypothermia and frostbite top the list--to help develop a set of winter exercise recommendations for the American College of Sports Medicine. These recommendations emphasize a "risk-management strategy" that considers the temperature and wind chill, clothing protection, pre-existing health conditions, ways to diminish the possibility of cold stress and injury risk, and a contingency plan in case of injury.

But if you're like most weekend warriors eager to hit the slopes while the powder is fresh, prepping for cold-weather exercise probably consists of taking a few preemptive ibuprofen. The ACSM approach, however, can be incorporated into a workout regimen with just a simple checklist: Dress appropriately for the elements; choose a distance, time and exertion level based on current health conditions; and have a back-up plan should a sudden injury force you to walk or limp home in the cold.