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Millions of Americans are enduring bitter conditions following powerful winter storms over the weekend. The cold spell is expected to persist in many parts of the country, disrupting daily routines and limiting options for outdoor activity.
Several readers have asked how they — and their kids — can to continue exercising safely in these frigid temperatures. Here are some thoughts:
This topic requires balancing two competing considerations. On the one hand, regular physical activity is critical to good health. Adults should aim for at least 150 minutes of moderate-intensity physical activity per week, even during harsh winters.
On the other hand, extreme cold can be hazardous to health. Two specific cold-related conditions are hypothermia and frostbite. Hypothermia develops when the body loses heat more quickly than it can generate it, causing body temperature to fall to dangerous levels. Frostbite is a more localized injury, in which parts of the body freeze after prolonged exposure to low temperatures.
Cold weather can also affect the heart. As the American Heart Association notes, the cold can raise blood pressure, constrict coronary arteries and stress the heart. This helps explain why heart attacks surge during snow shoveling. The problem is not that shoveling is inherently dangerous, but that it represents a strenuous activity for people who are not used to that level of exertion, especially in the cold.
Plus, icy conditions increase the risk of slips, falls and other accidents. And cold air can tighten a person’s airways, triggering breathing problems in people with asthma, emphysema and other lung conditions.
The safest way to stay active during periods of extreme cold is to move exercise indoors. For people who have home equipment such as treadmills or stationary bikes, this is a good time to use them. Everyday household activities also count as physical activity; chores that raise the heart rate, including vacuuming and mopping floors, can contribute to exercise targets.
Body-weight exercises are another effective option that requires little space or equipment. Squats, lunges, push-ups and planks can all build strength while also elevating the heart rate. Recall that physical activity guidelines include resistance training; cold weather can be an opportunity to strengthen that habit.
For those who want to continue being active outdoors, make sure it’s safe to do so. Extra caution is warranted for older adults and for people with underlying heart, lung and other serious medical conditions. If there is any uncertainty, check with your doctor first. There may be adjustments to medications that can make this activity safer. For instance, patients with asthma might benefit from taking an extra puff of their inhaler before running outdoors.
Pay close attention to the weather and always take wind chill forecasts into account. Follow local advisories and heed warnings. When possible, plan outdoor activity for the warmest part of the day rather than early morning or after dark.
Also, dress appropriately. Protect exposed areas to reduce the risk of frostbite, including the ears and hands. In snowy or icy conditions, waterproof shoes with good traction can help reduce the risk of falls.
Prepare your routes thoughtfully. Short loops and out-and-back routes allow you to assess how you are feeling and turn around early if needed. Start with shorter distances and lower intensity, knowing that you can always extend the activity if you are comfortable. Think ahead about places where you could stop to warm up, such as a cafe, grocery store or a nearby friend’s home.
Let others know your plan. One of the hallmark symptoms of hypothermia is confusion; people may become disoriented and not recognize that they need to seek warmth. On very cold days, going with another person adds a layer of safety. If you go alone, even on a short walk, tell someone where you are going and when you expect to return. Always bring a charged phone and consider sharing your location with a friend.
And be prepared to adjust. Yesterday, I set out for a slow jog, but I quickly realized that conditions were much more challenging than expected because many streets in my area had not been plowed. Despite wearing waterproof shoes, my feet became wet and my toes were becoming numb, which is an early warning sign of frostbite. Fortunately, I planned a short loop close to home and was able to turn back without difficulty.
Children require some additional consideration. Younger kids lose body heat faster than adults and may not recognize or communicate when they are getting too cold. Yet getting outside and moving is crucial for children’s well-being, especially when school schedules are disrupted by weather.
The same basic precautions apply. Dress children in warm, layered clothing, with hats, gloves and waterproof footwear. Plan for short periods of outdoor activity, with regular check-ins and time to warm up indoors. Adults should watch for warning signs, such as shivering, numb or pale skin, clumsiness or changes in behavior that suggest a child is getting too cold.
Here, too, be ready to change plans. Earlier this week, my kids’ school was closed, and I had planned for us to go sledding in our neighborhood. It quickly became clear that it was too cold to do so safely, so we turned back. After warming up in our home for an hour so, the kids briefly played with the sled in our yard, warmed up inside again and then went back out to build a snowman.
The most important rule is to use common sense and pay attention to your body. Staying active matters, but so does knowing when to scale back. When in doubt, stay indoors and stay safe.
The post How to stay physically active in frigid weather appeared first on Washington Post.
