Is it safe to exercise outside during the winter months, especially when it’s below freezing?
The short answer is yes, but you need to be aware of specific dangers, the signs and symptoms; and most importantly…. take precautions.
Frostbite
Your cheeks, nose and ears are the most vulnerable to frostbite, as are your hands and feet so consider covering these areas up with gloves, buffs, hat, ear muffs. Early warning signs of frostbite are a stinging sensation, numbness or loss of feeling.
If the numbness persists, It’s better to seek medical attention rather than ignore it.
Hypothermia
Hypothermia is when your core body temperature slips below 35 degrees Celsius. Most of your body heat is lost through your skin, and as much as 50 percent of it can be lost via your head (which is why you should always cover your head during cold weather.)
As the air temperature gets colder, your body compensates by shivering. The increased muscle activity generates body heat. But if the heat loss is greater than your body’s ability to generate it, then your core temperature starts to fall.
Symptoms of hypothermia include:
- Intense shivering
- Slurred speech
- Loss of coordination
- Fatigue
How can you stay safe and warm during the cold weather spells?
- Where a hat
- Where gloves
- Where anything protective over you ears
- Drink plenty of fluids
- Wear light, reflective and moisture wax technology.
The most common mistake people make is dressing down and not having enough layers on to keep warm. Remember that exercise will generate body heat and sweating, even though it’s cold outside. Once your sweat starts to accumulate in your clothes, it can have un unpleasant impact. Staying dry is equally important here.
The cold air will draw blood away from your skin and towards your vital organs so it may be a good idea to warm up indoors first to reduce the stress on your heart.
Lastly, be careful of icy conditions and the risk of falling and injuring yourself. If you’re alone when this happens you have increased your risk of hypothermia so take a mobile phone with you and always tell someone your planned running route.
