Cold weather exercise requires specific precautions
With the rapid spread of the Omicron variant of COVID-19 causing indoor exercise to become less accessible and desirable, more individuals are opting to exercise outdoors.
However, colder temperatures and conditions can pose hazards for outdoor exercises during the winter season. Temperature, wind chill, clothing, hydration and proper stretching can all impact a workout.
The combination of a low temperature and wind can be dangerous as wind can make a lower temperature feel even lower. Wind can either be a natural occurrence or generated during exercise such as running or biking.
Solar load, whether the sun is out or not, can also play a role in the impact of temperature. Light from the sun carries energy that gets absorbed and transformed into heat by the Earth’s atmosphere.
“We know if you step outside on a cloudy day where the dry-bulb temperature is minus 10, it feels very different than on a sunny day where it’s minus 10 but you have the solar load,” said Mike Tipton, a professor of human and applied physiology at the University of Portsmouth and advisor to the American College of Sports Medicine.
According to the Occupational Safety and Health Administration, layering can draw moisture away from the body to be released through evaporation while trapping heat to keep the body warm. It also allows individuals to remove layers as they heat up and replace them when cooling down.
"It's difficult to keep taking stuff off, putting it in your rucksack, then putting it back on," Tipton said. "The urge to keep going is enormous. But you have to fight that urge and just do it."
According to the National Weather Service, wearing a hat can prevent large amounts of body heat from escaping through the head. Covering the hands and neck can also prevent frostbite and loss of heat.
Additionally, dehydration can pose a more significant concern when exercising in cold weather instead of high-temperature conditions.
“Most people think because they’re cold, that they don’t need to drink water but that’s not the case,” said Jason Whitman, a physical therapist at Positive Physical Therapy.
According to a study from the University of New Hampshire, the cold reduces thirst and two to three liters of fluid can be lost every hour through breathing freeze-dried air.
“Sip water frequently, don't guzzle it,” said Sue Hitzmann, a New York City manual therapist and connective tissue specialist. “If you drink more consistently more often, your cells stay more hydrated and you transport nutrients more efficiently.”
Jorden Gold, the founder of Stretch Zone, a chain of practitioner-assisted stretching facilities, said stretching is crucial in the cold because muscles contract to conserve heat, making them tighter and more prone to injury.
"Think of your muscle like a stick of taffy," Gold said. "A cold stick of taffy would tear or break if you tried to quickly bend or stretch it before warming it up in your hands first."
Even at the professional level, athletes adhere to the same fundamental precautions to warming up in cold weather.
When traveling with the Dallas Cowboys, Whitman said, “the main difference is going to be what the players are wearing. The warm up pretty much stays the same just because we try not to break our pattern.”
When transitioning to exercise outdoors, being mindful of the colder temperature and conditions can prepare your body to work hard.
“Exercising in the cold is not a health hazard and can be a healthy activity,” said Alex Tauberg, a chiropractor at Pittsburgh’s Tauberg Chiropractic & Rehabilitation.
