Exercising In The Cold! Be Aware of Frostbite and Hypothermia

Don’t let cold winter weather prevent you from getting outside, getting some fresh air and exercising. As long as you dress in layers, wear good boots and gloves and avoid weather extremes like hail and -12 degree  plus wind chills you should be able to take a walk or a jog every day for at least thirty minutes without any issues.

However, that being said, not everyone is able to exercise safely during cold weather. People with asthma, heart problems or Raynaud’s disease or any condition( that causes fingers and toes to go numb) should check with their doctor to see what types of precautions to take before they go exercising when it is a bit chilly out.

Know Your Weather Forecast

First off, check the weather forecast to make sure that you will be exercising in safe conditions. Keep in mind that aside from the regular temperature, wind and precipitation that is forecast, that there is also a wind chill factor that plays into the tolerability of outside conditions.  Even if you dress in several layers an extreme wind chill can seem to pierce through your clothing and dissipate the insulating layer of warm air that  between your skin and your jacket. Furthermore, any skin that is exposed to bitter winds is more prone to frostbite which may lead you to the decision to shorten your workout for that day.

Be Wary of Hypothermia and Frostbite

The reason it is so important to keep an eye on the wind chill factor (by listening to or watching your local forecast) is because the risk of contracting frostbite increases as the wind chill falls. If the air temperature is above minus 15 C (5 degrees F) there is not a great risk of frostbite. However, when it registers below 17 degrees Celcius (0 degrees F), below the freezing point, frostbite can occur on exposed skin in thirty minutes or less.  

Frostbite

Frostbite is most common on the cheeks, nose and ears but it can also affect the hands and eat.  Numbness, loss of feeling, stinging or a sensation that feels like pins and needles is your warning sign to get inside.

If you think you have frostbite then it is important for out to get out of the cold and warm the affected area slowly. Do not rub the area to warm it as you could damage your skin.  If numbness does not disappear within an hour then it may be time to visit the emergency.

You are also at risk of hypothermia if you exercise in the cold. Hypothermia is a condition when the body begins to lose heat faster than it produced causing intense shivering, fatigue, loss of coordination and slurred speech. If you have gotten very cold while exercising outside and have any of these symptoms then be sure to go to emergency immediately.

You should also realize that getting soaked in the rain or snow makes you more vulnerable to the cold and to frostbite and hypothermia as well. Dress in layers and in waterproof materials.

If you find yourself facing an extreme wind chill or if it is raining or snowing hard or very icy then you have a good excuse to put off your workout. However, although getting some fresh outdoor air is nice, know that you also always the option of working indoors.

For more information about the Healthy & Active Program please visit our website at www.healthy-active.com. You may also call us in Toronto at (41) 440-2217 and ask for Adrienne Wright Bulow or Dr. Michael Rahman or email us at adrienne@healthy-active.com.