Noting that exercise in the cold is exercise performed under physiologically more stressful conditions, experts point out that it may not be a suitable time to start exercising in cold weather for those who are not accustomed to exercise.
Pointing out the importance of choosing the right clothes and completing the warm-up exercises, experts recommend that those with certain conditions such as asthma, heart problems or Raynaud’s disease should exercise in consultation with their doctor. Experts remind that it is necessary to be careful about cold burn, which is an injury that occurs in the body due to frostbite. So much so that the burn is mostly seen on exposed skin such as cheeks, nose and ears.
Üsküdar University Faculty of Health Sciences Physiotherapy and Rehabilitation Department Research Assistant Beyzanur Dikmen Hoşbaş gave information about the points to be considered while exercising in cold weather.
Physiotherapist Beyzanur Dikmen Hoşbaş noted that it is possible to exercise in cold weather, “What feels cold is subjective, but generally it starts at ‘cold’ 4C and ‘very cold’ -20C. It may be safe to exercise in cold weather. Cold weather can break people’s motivation to exercise. However, it is possible to continue the exercise routine in cold weather by paying attention to some points. said.
Doctor should be consulted
Noting that exercise in the cold is an exercise performed under physiologically more stressful conditions, Hoşbaş said, “If you are not used to exercising, it may not be a suitable time to start exercising in cold weather in winter. Exercising in cold weather is safe for almost everyone. However, those with certain conditions, such as asthma, heart problems or Raynaud’s disease, should consult their doctor first to review any special precautions they should take depending on their condition or medication they are taking.” warned.
Heart patients should be careful!
Physiotherapist Beyzanur Dikmen Hoşbaş said:
Heart ailments: Cold weather puts extra strain on the heart.
Asthma: May be triggered by cold air rapidly filling the lungs and airway.
Exercise-induced bronchoconstriction: Also known as exercise-induced asthma This can occur in people who do not have asthma.
Raynaud’s Disease: It is a condition that restricts blood circulation to peripheral parts of the body and can lead to an increased likelihood of developing hypothermia.
Heed these tips for safe exercise!
Physiotherapist Hoşbaş also pointed out the points to be considered in order to exercise safely in cold weather and listed his recommendations as follows:
- Before and after exercise, warm-up and cool-down movements such as stretching or walking in place should be done to prepare and repair the muscles.
Choosing the right clothes…
2. Several layers of loose clothing should be worn to trap the hot air between them. If the weather is snowy or rainy, wear a waterproof coat or jacket, and don’t forget a hat, scarf and gloves. It is a big mistake to dress too thickly when exercising in cold weather. Exercise generates a significant amount of heat that makes you feel much hotter than it actually is. However, the evaporation of sweat draws heat from your body and you feel cold. Dress in layers that you can take off as soon as you start sweating and re-wear as needed.
3. Extra care should be taken on snowy and icy pavements in order not to slip and fall. Sturdy shoes should be worn in order to have a solid foothold.
Watch out for the cold burn!
4. Learn about the symptoms of hypothermia, which is a drop in body temperature that can cause serious health problems. A frostbite is an injury to the body caused by frostbite. Cold burn is most common on exposed skin such as the cheeks, nose, and ears. It can also occur in the hands and feet. Early warning signs include numbness, loss of sensation, or stinging. If frostbite is suspected, it should be avoided immediately. The affected area should be gently warmed, but not rubbed, as this can damage the skin. If the numbness does not go away, seek immediate help. Signs and symptoms of hypothermia include: intense tremor, slurred speech, loss of coordination, fatigue. Emergency help should be sought immediately for possible hypothermia.
5. Weather should be checked. If it’s very windy, cold or wet outside, an online video or indoor exercise may be considered instead. Extreme wind chills can make it unsafe to exercise outdoors, even with warm clothing. Getting wet makes people more vulnerable to the cold. And when wet, core body temperature may not be kept high enough.
6. Head, hands, feet and ears should be protected: When the weather is cold, blood flow is concentrated in the center of the body, leaving the head, hands and feet vulnerable to frostbite.
7. Drink plenty of fluids: Fluid consumption is as important in cold weather as it is in hot weather. Drinking water before, during and after training should not be neglected. Dehydration can be caused by sweating, breathing, the drying power of the winter wind, and increased urine production in the cold, but it can be more difficult to notice in cold weather.
Observe your body well
Stating that all these points should be considered for exercise safety in cold weather, physiotherapist Beyzanur Dikmen Hoşbaş said, “To help prevent injuries such as cold burns, it is necessary to closely monitor how you feel when exercising in cold weather.” warned.
Research Assistant Beyzanur Dikmen Hoşbaş also drew attention to the negative effects of cold weather and said, “Low temperatures put more strain on your metabolism. Colder muscles are less efficient muscles. Too much fast twitch activity and not enough slow twitch leads to extra lactate production. There are slowed reaction times due to cold nerves. Glucose is consumed faster, so endurance decreases. Hydration occurs.” said.
Source: (BYZHA) – Beyaz News Agency
