STOP boycotting your exercise routine this winter

“Oh, the weather outside is frightful…”

But that’s no excuse to boycott your exercise routine until spring. (Especially if you indulged in a delicious Christmas feast!)

While lacing up your sneakers and heading outside might feel daunting right now, remember the risks of a sedentary lifestyle far outweigh the chill of winter weather.

Let’s talk about how you can safely engage in exercise during these dark days of winter.

Safety first, always

It’s true that cold weather poses some risks to older adults.

Cold temperatures cause your blood vessels to constrict—a natural response to conserve heat—but this can also raise your blood pressure.

Not only that, but if you have a heart arrhythmia, like atrial fibrillation (AFib), take extra care when exercising in the cold.

There are other causes for caution as well, like icy sidewalks. (I’m not saying you have to go outside—just that you shouldn’t skip your exercise routine all winter long.)

But when you are able to get outdoors, remember that fresh air and sunshine can work wonders for your mental health—especially if you’re battling seasonal depression.

Plus, research shows that gradual exposure to the cold can actually keep you moving and grooving more often…

Slow and steady

Results of a small study, published in the journal PLOS One, found that after just 20 days of cold exposure, subject’s bodies started to adjust to cold temperatures.

For the study, subjects were exposed to cold water in a bathtub. At first, they experienced a lot of shivering and increased blood pressure. But eventually, this stopped.

That’s right! Over time, participants eventually stopped shivering (or shivered less) during cold exposure, and their blood vessels stopped constricting to conserve heat.

I don’t know about you, but I find that to be fascinating—and promising.

See, this finding suggests that we might all be able to adapt to cold weather with gradual exposure. Then, eventually, our bodies might not have to work as hard to conserve warmth—so you might not put as much strain on your heart.

Of course, it will always be important to embrace the cold safely.

So, here are some tips to allow you to do just that:

• Exercise during peak sunshine. The lunchtime hour is when the sun is highest, which also means it’s going to be the warmest part of the day.
• Dress appropriately. Layering is a good idea, especially if you’re going to be breaking a sweat. Just make sure your head, hands, and feet are warm with a hat, gloves, heavy socks, and appropriate footwear.
• Warm up first. Get your muscles ready to brace the cold by doing a few simple warm up exercises, even if it’s a slower-paced walk around the block. You might also consider doing a few lunges, arm swings, or arm circles. Warming up reduces the strain on your heart.
• Stay hydrated. Don’t forget to drink water, no matter how cold it is outside. In fact, I encourage you to drink a glass of water before, during, and after any cold weather workout to avoid possible dehydration.
• Find a workout buddy. It’s true that exercising with a partner helps you to exercise more. But, especially during extreme weather days, it’s an added layer of security in case anything unexpected happens.

Source:

“How to Help Your Body Adjust to Colder Weather.” Time, 10/29/19. (time.com/5712904/adjust-to-cold-weather/)