By Sara
Exercise in cold weather can be challenging. The goal is to stay warm and free of injury. For those who continue workouts year round and tend to do them outdoors, whether you run, or snowshoe, ski, hike or any number of other outdoor workouts, being more careful in colder weather is important. Beating the winter blues (seasonal affective disorder) with good old-fashioned exercise is a great practice, and a key to happiness in the colder months. Mental health need not take a dip in the cold winter months.
However, if you have any existing medical conditions, be sure to check with your doctor to review any special precautions you may need to take and be sure you are healthy enough to participate. In cold weather, your cardiovascular system has to work harder to do the same activities when compared to warm weather. Many factors will lead to having an elevated heart rate and blood pressure in the cold. Blood vessels are typically constricted/smaller in diameter which means decreased blood flow. This is likely why there is an increase in cardiovascular events in the cold. If you have heart problems, talk to your doctor, to be sure with your meds you will be able to tolerate cold weather exercise. Cold air can restrict airways as well, so those with asthma or COPD need to use caution. If you are new to outdoor exercise, start slow and gradually increase length of workouts to your tolerance.
“Let’s roll up our sleeves and make consistent daily activity one of our goals.”
What to watch out for:
Wind chill is the combination of air temperature and wind together. Length of cold exposure can make frostbite and hypothermia larger risks during cold-weather workouts. Know the signs of hypothermia and frostbite, and go inside if you develop these signs. The longer you are exposed to colder temperatures, the greater your risk for both.
Hypothermia:
Occurs when body temperature drops below 95 degrees Fahrenheit. Signs include intense shivering, confusion, slurred speech, drowsiness. Hypothermia is a true medical emergency, so if you experience these symptoms, seek medical attention right away.
Frostbite:
Is caused by freezing of skin and the underlying tissues. Signs include a cold, prickling sensation in the skin, numbness, clumsiness due to joint and muscle stiffness and hard or waxy-looking skin. Make sure you are watching for any early warning signs and to go indoors to warm up if you experience these.
Overall, regular exercise is something most will benefit from overall. Living in cold environments need not hinder your exercise potential, with a little planning. Winter weather simply requires more forethought into your winter workouts, and the right gear. So don’t let your wellness slip during this time of year!
Quick tips:
- Wear layered and breathable clothing.
- Cover your head and neck to keep yourself warm
- Protest exposed skin and extremities
- Shorten your workout time and lengthen your warm up time.
- Decrease your workload to maintain your target heart rate.
What to Wear:
Dressing in layers while exercising in the cold is important. You want to be warm enough while warming up and be able to shed layers as your body and muscles warm up. First, wear a thin layer of a sweat wicking material (not cotton) to help keep you dry as you sweat. Next, add a layer of fleece for warmth. Top it off with an outer layer that is waterproof and breathable. The different layers will trap air between them which will act like insulation, and keep your body heat closer to your core, and keeping your vital organs warm. Heat loss can occur as you sweat, so if you start to sweat, take off your fleece layer to be able to stay dry and warm. Wet clothing will make you much colder, and you may need to cut short your workout if you become soaked. Wearing the right clothing is paramount to your comfort when you exercise in the cold.
Make sure to protect your ears, head, hands, and feet. Wear a hat that will wick moisture. Wear a sweat wicking light pair of gloves under a warmer fleece-lined pair. Consider purchasing shoes a half to full size large so that you can wear a couple of layers of thick socks for comfort. Be sure that your footwear will provide good traction to avoid fall injuries.
Timing of workouts:
If you can exercise in the afternoon when it is a little warmer, you will have a little benefit with the slightly warmer temps. Try taking a brisk walk during your lunch hour to catch some winter sunshine. Otherwise, if you must exercise while it is dark outside, make sure to wear clothing in bright colors with reflective material to keep you visible and safe. Work out with a partner to reduce your cold-weather risks further, as there is safety in numbers.
Hydration:
Be sure to remain hydrated, as dehydration can be more difficult to notice in cold weather. The combination of water loss from sweating, breathing and the dry winter air, coupled with increased urine production can dehydrate you faster than you realize. So drink water before, during and after your workouts.
Format of workouts:
In the cold weather, to give your body time to properly warm up, do some dynamic stretches (i.e. stretching while moving) so that you can raise that heart rate and loosen up those muscles safely. Lengthening your warm up is going to be necessary in the coldest weather. You can also decrease your workload during the workout while allowing you to maintain your target heart rate. Do this by decreasing resistance, or reducing time spent at greater levels of exertion. During your cool down, you can do more of the static stretches since your muscles are warm and there will be less of a risk for injury.
Winter sports and workouts are a great way to get out for some fresh air and energy expenditure to increase your energy levels naturally. The icy air can be invigorating, and cold weather activities need not be boring. Spend time exercising with your friends to get some social connection worked into your day, and you will both benefit. Don’t wait until January first to start working out outdoors, after feeling guilt from Holiday overindulgence. The weather is colder and may lead you to feel like the it’s conspiring against your efforts.
Follow these guidelines, and you’ll have no problems achieving the 150 minutes of aerobic exercise weekly that is recommended for optimum health by the American Heart Association. Exercise is crucial to remain healthy and lower your risk of developing health issues. According to the CDC, the cost of inactivity in America is nearly $117 billion annually, as those who are inactive are at greater risk for heart disease, diabetes, obesity, stroke and disability. So let’s roll up our sleeves and make consistent daily activity one of our goals. Exercise in cold weather is so beneficial!
So are you ready to get those activity monitors tracking and start today to build your health for tomorrow? Before you know it, the warmer weather will make it’s return, and you’ll be ahead of the game by having not slacked off all throughout the fall and winter!
Tell me:
What is your favorite type of exercise in cold weather?
