Cold weather changes how your body handles exercise.
A record cold snap at Mount Washington one Friday night felt like minus 108 degrees Fahrenheit, driven by an actual temperature of minus 46 degrees F and wind gusts of 127 mph, according to CNN. Extreme as that example is, it's a reminder that colder weather brings real changes to how we exercise. It's harder to motivate yourself to get outside for a run or bike ride when the temperature drops and the days get shorter, but there are also physiological changes that affect your ability to exercise safely.
For many people with arthritis or other joint problems, cold weather brings more complaints of pain. To stay warm, the body narrows blood vessels to reduce blood flow to the skin and more superficial muscles, which increases the risk of muscle strains in cold weather and adds extra strain on the heart. None of this means you shouldn't exercise outdoors in the cold, it just means a few adjustments to your routine are worth making.
Warm up right.
A good warm-up always matters, but because joints tend to be stiffer and blood flow to the muscles is reduced in the cold, it's even more important to get it right this time of year. Start with something to raise your heart rate a bit, a brisk walk or light jog, then follow with a dynamic warm-up rather than static stretches. Walking or jogging while pulling your knees up high to your chest, high kicks with straight knees to loosen the hamstrings, or a walking lunge with an upper body twist can all get your whole body moving. Tailor your warm-up to what you have planned for your workout, and ask your physical therapist if you're not sure how it should look.
Dress in layers, and don't forget sun protection.
Dressing in layers lets you adjust your insulation to your activity level. After warming up, you might shed a layer to avoid overheating during the main activity, then have it ready again once your activity level drops and you start getting cold. Don't forget about the sun either, cold weather doesn't mean the UV rays are gone. Sunscreen, sunglasses, and a lip balm with SPF protect you from both the sun and the wind.
Stay hydrated, even when it doesn't feel like it.
Drink water before, during, and after your workout. The temperature may be down, but you'll still sweat and still lose water vapor in your breath. Drier winter air lets sweat evaporate more quickly, which makes it easy to underestimate how much fluid you've actually lost.
Cool down properly before you head inside.
When you're done, resist the urge to rush inside and crawl under a blanket. Keep moving with a walk or another form of active recovery to let your heart rate come down gradually. This is also the right time for static stretching, and you can follow it up with foam rolling or self-massage once you're inside.
Shorter days and lower temperatures don't mean you're stuck indoors for every workout. Follow these adjustments and you can keep training outside safely all winter. If you'd like a customized warm-up or cool-down routine, or have questions about your exercise plan, the team at Tribeca Physical Therapy is happy to help.