Tips for Exercising In the Cold of Winter
By Michael Cole
Exercising during the colder months can be an entirely different experience than during the spring or summer. Not only do lower temperatures make muscles stiffer but the cold air also has significant effects on how the entire body functions. For example, running in chill air can cause exposed areas of the skin to become numb.
Breathing heavily, as all aerobic exercise requires, is also a completely different experience in colder temperatures. This is because the frigid air inhaled though the nose and mouth can feel harsh and even painful when it enters the windpipe and travels down into the lungs.
These uncomfortable conditions brought about by cold weather can cause even the most stalwart fitness fanatics to begin questioning if workouts in the winter are worth it. Many wonder things like, “Should my muscles feel this tight? Is this cold air damaging my lungs?”
Experts in health science, however, view exercising in the winter as a manageable endeavor that won’t slow down workout gains if the right precautions are taken. What follows is some of their advice.
Stretch - Stretching before exercise is always a good idea, no matter what the temperature is outside. When it’s cold out, this is especially important because muscle contraction is how our bodies respond to the cold. Muscle stiffness in cold air is just the natural way that we deal with lower temperatures. To get around this tightness, experts advise a type of stretching called dynamic stretching, as opposed to static stretching. Dynamic stretching keeps the body constantly moving, which helps to warm muscles up with increased blood flow. When dynamic stretches are done in the cold outdoors before a run, the risk of injury and soreness is reduced.
Be observant of the lungs - The lungs are the body’s natural humidifier and air filter. If cold, dry winter air is causing them pain, this can lead to bronchospasm, a condition in which the tiny airways in the lungs contract and spasm. The resulting pain can lead to coughing fits and shortness of breath. However, as the body gradually warms up through exercise this effect usually diminishes. If it doesn’t, that’s a sign to check in with a doctor.
Stay hydrated - Cold weather exercise can be deceptive in that once you get going, it’s difficult to notice that dehydration is occurring because rather than sweating as in warmer seasons, moisture is lost through water vapor upon exhalation. This can lead to hypothermia in cold conditions, so making sure to keep fluid levels high is a smart move.
To learn more about your health and wellness, see your local chiropractor at The Joint Chiropractic in Eagan, Minn.