Here in Southern California, we have been having a problem with wildfires. This week in San Diego, they have been springing up quickly. It’s a terrible combination of dry conditions and gusty wind. Some team members have even had to evacuate their homes to be safe. Thankfully, everyone is fine, and our office is safe.
On the other hand, most of the country is dealing with the cold. And there’s a common being asked, “How cold is too cold to go outside?”
We love exercising outdoors. In the winter, getting outdoors and getting plenty of light can benefit mood. However, you have to be safe about it. You need to be aware of the weather and dress appropriately. Sometimes, you need to change your plans.
A lot of people worry about frostbite in the winter. But Dr. Russell Vinik said that “frostbite is very rare especially if you’re dressed appropriately.” In fact, he said that there is more of a risk of overheating because people dress very warmly to go outside and then exercise and get hot. He recommends layers so you can take them off as you warm up.
But, while frostbite shouldn’t limit your activities, other factors may. For older people, exercising in the cold may be more dangerous. And if you have a heart problem, it can pose risks. Cool temperatures below 59 Fahrenheit can make blood vessels narrow and put a strain on your heart, possibly leading to heart attacks. Muscle strains are also more common because narrower blood vessels can’t carry as much oxygen to muscles, so they aren’t as warm and flexible as they would be.
“It is a very good idea to warm up indoors before you go outside,” said Mike Tipton, professor of physiology at the Univ. of Portsmouth. “As soon as you step out the door, start exercising. That way you’re less likely to get that initial dip in temperature which causes the shutdown of blood flow to the extremities.”
You also need to remember to stay hydrated. Many people forget, when they are cold, that exercise is dehydrating even if you aren’t sweating. All the steam you breathe out is moisture you’re losing!
“Some studies show people actually become more dehydrated in cold and cool conditions than in hot weather, because the need to drink water is not top of mind,” said John Eric Smith, associate professor of exercise physiology at Mississippi State Univ.
When the temperature drops below 32 Fahrenheit, it might be a good idea to skip exercising outdoors if you are older or have a heart health concern. There’s a higher chance of ice or snow causing problems underfoot and leading to a potentially dangerous fall. If you are younger and have a healthy heart, it is safe to exercise outdoors unless it is -8 Fahrenheit. The American College of Sports Medicine reports that that can lead to tissue damage in 30 minutes of exposure. The same is true if there is a wind chill advisory. Cold wind can freeze skin in half an hour. Following these simple guidelines, you should have fun exercising all winter!
