Exercising in Cold Weather

Despite the obvious lack of snow, it is still winter out there! These frosty short days make exercising outdoors a bit more challenging, but if we’re prepared for it, we can still have fun exercising and get a great workout too. During this time of year, the gym is usually busy because most people find exercising indoors easier. But getting a daily dose of fresh air is so important for our physical health as well as our mental well-being.

Why is exercising harder in the cold? Other than the obvious discomfort of the colder temperature, one of the main reasons why the body doesn’t perform as well in the cold is because it takes more energy to exercise due to greater heat loss. The same exercise practiced in a warmer environment can be up to 20% more physically taxing in the cold because the body has to work that much harder to keep warm. Shivering is a useful mechanism that warms up the body if it starts getting cold. This process causes the muscles to work harder and therefore, precise movements become more difficult. Doing activities like catching and throwing, are impaired because the cold numbs the hands making them feel awkward and stiff. As a result, the muscles start to “burn” and fatigue more rapidly.

Despite these slight obstacles that are faced when exercising in the cold, the human body has the ingenious ability to adapt to different climates. In fact, people exposed to cold environments experience significant bodily changes. For example, chronic exposure to the cold may cause the skin to thicken. Cold-acclimatized people are also able to keep warmer and shiver less compared with one who is not acclimatized. Good physical condition has also been shown to be beneficial for acclimatizing to the cold. In a fit person, the body’s heat regulating mechanisms work more efficiently so one can stay warmer for longer.

The two biggest handicaps of exercising in the cold are the numbing of exposed skin, namely the hands and face, and the awkwardness and extra weight of protective clothing. But, proper protective clothing is essential. The best clothing for exercising in the cold allows for the evaporation of sweat while providing added protection from the cold. Clothing should be worn in layers so that it can be removed when the body heats up. The best clothing is material that is lightweight and provides sufficient insulation and freedom of movement during exercise.

There’s no excuse. Get out there, be prepared, dress appropriately and most importantly, have fun with your winter sports!

Tip for the week:

Increase your intake of fruits and vegetables. Not only do they contain antioxidants such as Vitamin C, Vitamin E and selenium, they also act as anti-carcinogens. Dark leafy greens such as spinach and Swiss chard, aid in the prevention of many cancers.