Whether you’re training for a marathon, walking daily or trying to get in some cross-country skiing, there may come a point when it’s just too cold outside.
That point will differ from one person to the next, based on their fitness level and health history, but there are guidelines to consider and tips to follow, says sports cardiologist Sean Swearingen, MD.
“In the cold, our body must work harder to do the same level of exercise it does in milder weather,” he said.
That’s because when we exercise, the blood vessels in our muscles dilate, or open up, to deliver oxygen-rich blood. But when it’s cold, the body constricts vessels in the skin and other peripheral tissues to keep your core warm and conserve heat.
“That increases our blood pressure and causes our heart to work harder,” said Swearingen, director of sports and exercise cardiology at Rush.
Cold hard facts
Because of this extra exertion needed to exercise in the cold, anyone with high blood pressure, heart or vascular disease or a history of stroke or heart attack should be wary of an outdoor winter workout.
That’s true for people who are new to running or other heart-pumping activities, too, because of the unpredictable burden on their blood pressure and cardiovascular system.
“Severe cold is a new stressor to someone who isn’t used to adjusting their pace,” he said.
Outdoor workouts may be reasonable when temperatures are in the 20s and 30s, without significant wind chill — if they wear clothing warm enough to keep their core body temperature up and keep their blood pumping without constriction.
Using a heart rate monitor can help you avoid pushing too hard, he added.
The cold can be manageable for an experienced runner or skier who is properly protected. But even for conditioned athletes, he draws a line: “I do not recommend working out in the cold when the windchill temperature is negative 10 degrees Fahrenheit,” he said. “That’s because people may not realize how cold their fingertips or toes are getting until it’s too late.”
Frigid-weather tips
If you choose to exercise outdoors on a cold day, warm up indoors first and take steps to reduce your risks of frostbite and hypothermia:
- Dress in layers you can remove to stay warm but avoid overheating and getting damp with sweat.
- Wear synthetic, sweat-wicking fabric inner layers with a snug fit.
- Choose wind-resistant and waterproof outerwear
- Wear a hat, gloves and warm socks.
If you aren’t sure whether to go out in the cold, work out indoors.
“Don’t risk it,” said Swearingen, a lifelong runner. “Remember, there is no specific benefit to running in the cold.”
