Heart Secrets Blog

Kim Beyer, BS
Heart Secrets Exercise Specialist

As promised in my last blog entry, I wanted to share some tips on exercising during cold weather.

There are a few things to keep in mind while exercising outdoors year-round. First, always wear sunscreen if you’re out during the day. This is especially important in the winter if you’re out in the snow. Second, stay hydrated. It’s just as easy to become dehydrated during cold weather as it is during warm; however you might not notice it as quickly as when it’s hot outside. Finally, pay attention to the weather. Just as you should pay attention to the temperature, humidity and heat index when it’s hot, it’s very important to pay attention to the wind chill when it’s cold. While it may be sunny with a relatively “warm” temperature in the upper 20s, a brisk wind will make it feel much, much colder. Also, a cold wind can penetrate your warm clothes. If it’s snowing or raining, it’s even easier to become chilled.

If you’re going to be out in cold weather, it’s very important to know the signs of frostbite and hypothermia. The signs of hypothermia include uncontrollable shivering, difficulty speaking clearly, loss of coordination, and extreme sleepiness. If you or anyone you know experiences these symptoms while outdoors in cold weather, seek emergency care immediately.

More common in the winter months is frostbite. Especially susceptible are parts of your body that are commonly left exposed such as your ears, nose, and cheeks. The early signs of frostbite include numbness or a burning sensation. To prevent full-fledged frostbite, get out of the cold if you experience these symptoms and slowly warm the affected areas. If your symptoms don’t go away, seek medical care. Always remember to keep your extremities like your hands, feet, ears and, if it’s really cold, nose and cheeks, protected with hats, gloves, scarves and other protective gear. Wearing a face mask or scarf over your nose and mouth will also warm frigid air before it enters your lungs.

That leads me to my next tip for cold-weather exercise: dress appropriately. Believe it or not, one of the biggest mistakes people make when exercising in the cold is dressing too warmly. A heavy down coat or vest might make you overheat if you’re exercising vigorously. The best thing to do is dress in layers that you can remove and put back on as you heat up and cool down. Wear a synthetic fabric close to your skin that will wick moisture away from you. Over that, wear something warmer such as fleece or wool for insulation. Top everything off with a waterproof outer layer.

Finally, pay attention to the “road” conditions. As we all know, once January and February roll around, it’s common for there to be a layer of ice on the roads and sidewalks. Walking or running in such conditions is not recommended! Choose snowshoeing, cross-country skiing, sledding with your kids, or some form of indoor exercise when icy roads and sidewalks appear. Invest in some special grips for your shoes when you must walk on the ice. Nothing derails a fitness plan quicker than a sprained ankle or broken wrist.

Almost everyone can exercise in the cold. If you have a condition such as asthma or cardiovascular disease, check with your healthcare provider first. Don’t let a little cold weather stop you from staying fit!