As temperatures drop across much of the Northern Hemisphere, maintaining an exercise routine remains essential despite the chill.
Cold weather should not deter anyone from staying active, as it offers unique opportunities to enjoy physical activity while reaping numerous health benefits.
Dr. Leana Wen, an emergency physician and clinical associate professor at George Washington University, provides expert insights on staying active during the colder months. Here’s how to keep moving safely and effectively throughout winter.
How Much Exercise Is Needed Weekly?
Regardless of the season, adults should aim for at least 150 minutes of moderate-intensity physical activity each week, as recommended by the US Centers for Disease Control and Prevention. Activities like jogging, cycling, tennis, or winter sports such as skiing and snowshoeing can help meet this goal. Even vigorous household chores, like shoveling snow, contribute to physical activity.
The benefits of regular exercise are significant. Research shows that meeting the 150-minute weekly goal reduces mortality risk by 31%, cardiovascular disease risk by 27%, and cancer risk by 12%. Even achieving half this amount—just 75 minutes per week—yields meaningful health advantages, including a 23% lower risk of early death, a 17% reduced risk of cardiovascular disease, and a 7% lower cancer risk.
Quick Tips for Cold Weather Fitness: Keep Your Body Moving!
Video by Medical Centric
Daily Activity Matters
It is crucial to avoid prolonged sedentary behavior. Studies reveal that individuals who predominantly sit at work have a 16% higher risk of all-cause mortality and a 34% higher risk of cardiovascular disease. Incorporating even brief periods of physical activity daily can counteract these risks.
Short sessions of 10 to 15 minutes, such as brisk walking, are highly beneficial. While longer sessions on weekends provide value, making time for daily movement helps maintain overall health.
Indoor vs. Outdoor Exercise
The best type of exercise is one that can be done consistently. Some people prefer the gym regardless of the season, while others may switch to indoor workouts when outdoor conditions become less appealing. Both approaches are perfectly acceptable.
For those who enjoy outdoor exercise, continuing routines in the cold is also an option. However, it is vital to take specific precautions to ensure safety and comfort.
Safety Tips for Cold Weather Exercise
1. Understand Personal Limits
Determine whether cold-weather exercise is a familiar or new experience. Beginners, especially those with chronic conditions or advanced age, should consult a doctor before starting and proceed gradually. Starting with shorter durations and staying close to home or a vehicle allows for a quick retreat if discomfort arises.
2. Check the Weather
Pay attention to the forecast, particularly the wind chill, as it can make temperatures feel significantly colder. Exercise during the warmest part of the day and avoid heavy rain or snow, which can exacerbate the cold.
3. Recognize and Prepare for Risks
Hypothermia and frostbite are two significant risks of exercising in low temperatures. Hypothermia occurs when body heat is lost faster than it is produced, potentially leading to severe complications. Frostbite affects exposed areas like ears and hands.
Wearing layers of technical fabrics that wick moisture helps maintain body temperature. Cover sensitive areas with earmuffs, hats, and gloves, and remove wet clothing promptly after returning indoors.
4. Stay Hydrated
Hydration is crucial even in cold weather, as the sensation of thirst can diminish in the cold. Drink water before exercising and carry a water bottle or electrolyte solution if exercising for over an hour.
5. Inform Others of Plans
Cold-weather exercise can impair judgment, especially if hypothermia sets in. To stay safe, exercise with a partner or inform someone of the location and return time. This ensures help can be summoned if needed.
When to Opt for Indoor Exercise
Choosing between indoor and outdoor workouts depends on individual preferences and tolerance for weather conditions. Some may find rain or snow too uncomfortable, while others might adjust activities based on the temperature, such as running at lower temperatures but avoiding cycling.
Remaining within a personal comfort zone is essential. New activities should be approached cautiously and in the company of others, with a clear plan for returning to warmth if necessary. Special care should be taken by older adults, individuals on medication, or those with chronic health conditions, as these factors can affect the body’s ability to regulate temperature.
Dynamic stretching before and after exercise, proper hydration, and listening to the body’s signals are critical for safety. By respecting personal limits and staying prepared, cold-weather exercise can be an enjoyable and health-enhancing experience.
