Experts note that exercising in the cold is physiologically more stressful, and point out that it may not be a suitable time for those unaccustomed to exercise to start exercising in cold weather. Emphasizing the importance of choosing appropriate clothing and completing warm-up exercises, experts advise those with certain conditions such as asthma, heart problems, or Raynaud's disease to consult their doctors before exercising. Experts also remind us to be careful against frostbite, an injury to the body caused by freezing. Indeed, frostbite is most commonly seen on exposed skin such as the cheeks, nose, and ears.
How to exercise safely in cold weather?
Research Assistant Beyzanur Dikmen Hoşbaş from the Department of Physiotherapy and Rehabilitation, Faculty of Health Sciences, Üsküdar University, provided information on the points to be considered when exercising in cold weather.
Physiotherapist Beyzanur Dikmen Hoşbaş noted that exercising in cold weather is possible, stating, “What feels cold is subjective, but generally, 'cold' starts at 4°C and 'very cold' at -20°C. Exercising in cold weather can be safe. Cold weather can break people's motivation to exercise. However, it is possible to continue an exercise routine in cold weather by paying attention to certain points.”
Consult a doctor
Hoşbaş noted that exercising in the cold is physiologically more stressful, and warned, “If you are not accustomed to exercise, starting an exercise routine in cold winter weather may not be an appropriate time. Exercising in cold weather is safe for almost everyone. However, those with certain conditions such as asthma, heart problems, or Raynaud's disease should first consult their doctor to review any special precautions they may need to take, depending on their condition or medications they are using.”
Heart patients should be careful!
Physiotherapist Beyzanur Dikmen Hoşbaş highlighted situations that require special attention during exercise:
Heart conditions: Cold weather places an extra burden on the heart.
Asthma: Can be triggered by cold air rapidly filling the lungs and airways.
Exercise-induced bronchoconstriction: Also known as exercise-induced asthma, this can occur in people without asthma.
Raynaud's Disease: A condition that restricts blood flow to the body's peripheral regions, which can lead to an increased likelihood of developing hypothermia.
Heed these recommendations for safe exercise!
Physiotherapist Hoşbaş also pointed out the precautions to be taken for safe exercise in cold weather and listed her recommendations as follows:
Warm-up and cool-down exercises, such as stretching or marching in place, should be performed before and after exercise to prepare and recover muscles.
Choose the right clothes…
Wear several layers of loose clothing to trap warm air between them. If the weather is snowy or rainy, wear a waterproof coat or jacket, and don't forget hats, scarves, and gloves. Dressing too thickly when exercising in cold weather is a big mistake. Exercise generates a significant amount of heat, enough to make you feel much warmer than you actually are. However, the evaporation of sweat draws heat away from your body, making you feel cold. Dress in layers that you can remove as soon as you start to sweat and put back on when needed.
Be extra careful on snowy and icy pavements to avoid slipping and falling. Wear sturdy shoes for a firm footing.
Beware of frostbite!
Learn about the symptoms of hypothermia, a severe drop in body temperature that can lead to serious health problems. Frostbite is an injury to the body caused by freezing. Frostbite is most commonly seen on exposed skin such as the cheeks, nose, and ears. It can also occur on hands and feet. Early warning signs include numbness, loss of sensation, or a stinging feeling. If frostbite is suspected, immediately get away from the cold. Gently warm the affected area, but do not rub it, as this can damage the skin. If numbness does not subside, seek emergency help. Signs and symptoms of hypothermia include: intense shivering, slurred speech, loss of coordination, fatigue. Seek immediate emergency help for possible hypothermia.
Check the weather. If it's very windy, cold, or wet outside, consider an online video or indoor exercise instead. Extreme wind chills can make outdoor exercise unsafe even with warm clothing. Getting wet makes individuals more vulnerable to the cold. And when wet, core body temperature may not be maintained high enough.
Protect your head, hands, feet, and ears: When the weather is cold, blood flow concentrates in the body's core, leaving the head, hands, and feet vulnerable to frostbite.
Consume plenty of fluids: Fluid intake is as important in cold weather as it is in hot weather. Do not neglect to drink water before, during, and after training. Dehydration can occur in the cold due to sweating, breathing, the drying power of winter wind, and increased urine production, but it may be harder to notice in cold weather.
Observe your body well
Physiotherapist Beyzanur Dikmen Hoşbaş stated that all these points must be considered for exercise safety in cold weather, and warned, “To help prevent injuries like frostbite, it is necessary to closely monitor how your body feels when exercising in cold weather.”
Research Assistant Beyzanur Dikmen Hoşbaş also drew attention to the negative effects of cold weather, saying, “Low temperatures place a greater burden on your metabolism. Colder muscles are less efficient muscles. Too much fast-twitch activity and insufficient slow-twitch activity lead to extra lactate production. There are slowed reaction times due to cold nerves. Glucose is consumed faster, so endurance decreases. Hydration occurs.”