Exercising in winter has advantages – Harvard

Cambridge, Massachusetts – Even though the temperature in New Zealand is starting to drop, this doesn’t mean people have to bring their workouts indoors, Harvard University researchers say.

As winter approaches and it gets very cold, people can still enjoy regular outside routines, such as walking, running, and even cycling,” Dr Adam Tenforde, an assistant professor of sports medicine and rehabilitation at Harvard, says.

Exercising in cold weather increases the risk of hypothermia or abnormally low body temperature. People should seek emergency care right away if they develop symptoms such as intense shivering, extreme fatigue, slurred speech, or loss of coordination.

Always let someone a friend or family member know when heading outdoors and they should carry a fully charged cellphone.

 Dr Tenforde says in some ways, winter can offer benefits not available in summer. For instance, cold weather may actually improve endurance, he says.

“In colder temperatures your heart doesn’t have to work as hard, you sweat less, and expend less energy, all of which means you can exercise more efficiently.”

Studies also have shown that exercising in cold weather can transform white fat, specifically belly and thigh fat, into calorie-burning brown fat.

Science has proven that chronic, low-grade inflammation can turn into a silent killer that contributes to cardiovas­cular disease, cancer, type 2 diabetes and other conditions. 

Plus, winter workouts help you get exposure to sunlight, which may help ward off seasonal affective disorder, a type of depression that some people experience during the winter months.

While cold-weather exercise is safe for most people, if anyone has certain medical conditions such as asthma or heart problems, check with a doctor to review any special precautions to be taken.

Cold muscles are at a greater risk for strains and injuries, so a good warm up helps before a cold-weather workout.

“You want to avoid starting with static stretches, that is, not moving the body part while stretching, which can further increase your risk for injury,”  Dr Tenforde says.

“More dynamic forms of stretching that keep body parts moving can loosen your joints, get your blood flowing, and warm up muscles and tissues. These include arm circles, arm swings, high steps and lunges.

“Wear layers. Dress in clothing that you can easily take off and put back on as needed. Start with a thin layer of synthetic material, such as polypropylene, which draws sweat away from your body.”

“Next, add a layer of fleece or wool for insulation. Always avoid cotton, which absorbs sweat and can make you colder.) Top this with a waterproof, breathable outer layer

“Protect your head, hands, and feet. When it’s cold, blood flow concentrates in your body’s core to help keep you warm, which leaves your head, hands, and feet vulnerable to the cold. Wear gloves lined with wool or fleece or add a thin pair of glove liners made of a wicking material under a pair of heavier gloves. Also, wear heavy socks and a wool cap, and protect your eyes from wind and glare with dark glasses.”