If you don’t exercise outside, you should try it. It’s invigorating, and something about the outside helps boost your mood that you can’t get from the gym. However, no matter how much you like the outside, it gets colder during the winter. It can drop below freezing in many parts of the world. That means cold weather, such as freezing temperatures, snow, sleet, and ice, is expected.
That doesn’t mean you must avoid the outdoors during winter if you want to participate in outdoor activities. However, some dangers lurk in the cold that can sideline you. Let’s look at some of them and what you can do to enjoy the outdoors in cold weather.
Slippery Surfaces
Cold weather can make the surface slippery. You will encounter ice if the temperatures fall below freezing where you live. If it regularly snows, ice patches can hide easily under it. Even if the temperature doesn’t drop below freezing for an extended time, wet leaves can be just as slippery as ice and snow.
Slippery surfaces increase your risk of injury. If you’re not careful, you can slip and fall, which could cause a sprain, strain, or fracture.
Hypothermia
Hypothermia occurs when the body loses heat faster than it can produce it. As a result, your core temperature drops, and you start to shiver. If you don’t retreat to a warm environment, you may begin to experience fatigue, confusion, and loss of coordination.
You may think that hypothermia isn’t a risk when exercising because you’re generating heat to counteract the effects of the cold weather. Unfortunately, the risk is real. The longer you expose yourself to the cold, the higher the risk. It can be fatal if untreated.
Frostbite
Frostbite occurs when the skin and the tissues under it freeze. It can cause numbness, tingling, and discoloration. Typically, it happens to your extremities first, like fingers, toes, ears, and nose. Even when exercising, your body produces heat, and your extremities are still exposed. Wind and wet weather can increase the risk of frostbite.
Minor frostbite can be remedied by letting your extremities warm up slowly inside. However, if left untreated, it can cause permanent damage.
Respiratory Issues
Cold and dry air can impact your breathing. It can cause the muscles in your airway to constrict. This can make breathing more difficult and cause coughing and shortness of breath. Cold weather can cause your body to produce more mucus because cold air can dehydrate the lining of the respiratory tract. Not only will this make you feel more congested, you may cough more because of dryness and inflammation. If you have conditions such as asthma, these conditions could trigger an attack.
Dehydration
Although you may not feel as thirsty in cold weather, you lose fluids through sweat. As a result, you may not intake enough fluids while exercising outside, and you may experience dehydration symptoms such as thirst, dry mouth, fatigue, headache, and dizziness.
If you start to feel symptoms of dehydration, you should drink fluids. However, if the symptoms don’t subside, head indoors to rest and recover.
Increased Heart Rate and Blood Pressure
If you have a heart condition, you should talk to your doctor before exercising in the cold weather because it can strain your cardiovascular system. When you exercise in the cold, your heart works harder to pump blood around your body, raising your heart rate. Cold weather also causes your blood vessels to narrow, which increases your blood pressure.
Minimizing Your Risks
Cold weather can be hard on the body, especially if you exercise. If you have asthma, respiratory issues, or a heart condition, you should speak with your doctor before exercising in the cold weather. Despite the risks of exercising in the cold, here are some tips to reduce your risk.
- Dress in layers – Wear clothing that protects against the cold, wind, and moisture. Your base layer should be a moisture-wicking fabric to keep sweat away from your skin. Next, wear layers to keep you warm. Lastly, an outer layer protects you from the wind, rain, and snow.
- Warm-up – Cold muscles in cold weather are more prone to injury. Therefore, take extra time to perform warm-up stretches to prepare your muscles for exercise.
- Footwear – Slippery surfaces can make your usual route difficult. Consider more specialized footwear or taking an alternative route.
- Protect your extremities – Wear gloves, hats, and insulated footwear or socks to protect your hands, head, and feet from frostbite.
- Stay hydrated – Drink plenty of fluids before, during, and after exercise to prevent dehydration.
Regardless of your health, it’s best to be smart about the weather. If it’s particularly cold, windy, or stormy, consider skipping the outdoors for the day and doing your workout inside. On the other hand, if you show signs of dehydration, frostbite, or hypothermia, you should go inside and warm up and hydrate.
The Takeaway
You don’t have to exercise indoors because of the cold weather. However, it would be best if you planned accordingly to minimize your risks of injury. Dressing in layers, properly warming up, staying hydrated, and protecting your extremities will make outdoor exercise more enjoyable. However, you should be aware of your body. You should go inside to recover if you show signs of dehydration, frostbite, or hypothermia.
FitTrend’s mission is to help you along your self-improvement journey, promote an active lifestyle, and help you achieve your goals. Our journal can help you track your workouts, weight, mood, calories, and more. Also, FitTrend allows you to connect supported gadgets to your account to make it easier for you to update your journal automatically. Create your account today and start using FitTrend for free!
Disclaimer: No content on this site should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
