Written by Jill Barker for Canwest News and published February 07, 2008
Those doing cold weather exercise should follow some simple guidelines. You see them out when the mercury dips to record lows, and you wonder: “Why would anyone exercise outside when it’s so cold?” For many Canucks, sub-zero temperatures aren’t enough to scare them inside. While the rest of us are turning up the thermostat, they’re heading outside to shush down a hill, run a quick 10K, or trek through the wilderness on a pair of snowshoes. Is that commendable or are these hardy souls putting their health at risk when ignoring winter’s bite?

According to Peter Liu, scientific director of the Canadian Institute for Health Research’s Institute of Circulatory and Respiratory Health, if you’re in good shape and take the proper precautions, chances are slim that you’ll suffer any negative effects from exercising in the cold. But for those with a history of heart disease or for someone who is out of shape, overweight and suffers from high blood pressure, the risks of cold-weather exercise may outweigh the benefits.

“Cold stresses the heart,” Liu says. “We know that during wintertime there are more heart attacks and heart failures that are related to sudden drops in temperature.”

Liu says there are ways to mediate the jolt to your system. He recommends warming up before heading out and wearing several layers of clothing to ward off winter’s chill.

He also suggests taking it easy those first few minutes on the go while your heart is adjusting to winter’s bite.

For the average cold-weather exerciser that means jogging on the spot indoors until you feel your body temperature increase, then quickly pulling on your coat, hat, mitts and neck warmer and heading outside. Once outdoors, tread lightly letting your body slowly acclimatize to the cold while keeping your intensity well below your maximum effort.

Don’t expect your athletic performance on cold days to match workouts done in warmer temperatures.

BEA slower start is also easier on your muscles, which struggle to stay pliable when the mercury drops. Lengthen your warm-up allowing more time for the body to generate heat and loosen tight muscles and joints. And don’t stop to stretch as your body temperature will dip and the cold will settle back in.

Start with a brisk walk or a light jog to raise internal body temperatures and send heat to the working muscles — which depending on how cold it is, may take anywhere from 10 to 20 minutes. When you feel your body heating up, go ahead and increase intensity and work your joints through increasingly larger ranges of motion.

Once you’re out there, pay attention to all exposed areas of your skin. You may feel warm enough on the inside, but exposure to sub-zero temperatures can freeze vulnerable skin. Add a bitter wind or wet snow and it can speed the time if takes for your skin to freeze.

According to Jan Dutz of the University of British Columbia’s department of dermatology and skin science, athletes are prime candidates for frostbite due to their propensity for staying outdoors long after most people have gone inside.

The ears, nose, chin and cheeks are most vulnerable.

That said, there are very few days where winter hits the deep freeze, so go ahead and enjoy the outdoors. Just remember on those days when winter does rear its ugly head, let caution and common sense be your guide.