Issue: November 2004
Topic: How to prepare yourself for outdoor activities.
Introduction:
It is a fact of life we live in an environment with varying degrees of cold weather. It’s just part of being Canadian. Many may use the weather as an excuse or perceived barrier to not exercising outdoors. As a result, many people stay indoors and are inactive throughout the winter months. Luckily, there are several winter activities that people can participate in to stay active throughout the winter months, such as skating, snowboarding, walking, skiing, tubing, and tobogganing.
Exercising out of doors is safe if you take a few precautions and if you are prepared for the winter weather. This month we will look at ways to prepare for the colder weather and how to stay warm and injury free while getting active.
Take Heed!
- If you develop chest pain when you exercise in cold weather, and not when you exercise in warm weather, check with your doctor. You could have heart disease.
- The blood supply to your heart comes from arteries on its outside surface. The blood that is pumped inside your heart's chambers brings almost no oxygen to your heart muscle. If you have arteriosclerosis, fatty plaques in your heart's arteries restrict the flow of blood to your heart, and therefore, your heart has to pump faster to bring more oxygen to your heart.
- Cold wind blowing on your face constricts your blood vessels and raises your blood pressure, which increases the resistance against the flow of blood so your heart has to work harder to pump blood through your body. It also slows your heart rate so that less blood is pumped to your heart muscle. A harder working heart requires increased flow of blood, but a slower heart rate brings less blood to the heart. So, the heart suffers from lack of oxygen and hurts. While freezing your face slows your heart and can cause chest pain, freezing your fingers makes your heart beat faster and brings more oxygen to your heart. Putting your fingers in cold water may not cause chest pain, while exposing your face to a cold wind may do so. If you develop chest pain in cold weather, check with your doctor for heart disease, and cover your face with a scarf or wear a balaclava when you go out into the cold.
- No evidence indicates that exercising in extremely cold weather injures the lungs. As you breathe in cold air, your body warms it to body temperature before it arrives in your lungs. However, exercising in the cold may make you more susceptible to a flare-up of cold-induced asthma. You can reduce the effects by wearing a mask over your mouth and nose to humidify the air you breathe.
- When you exercise in cold weather, dress in layers for warmth and flexibility if the weather changes. In extremely cold, windy weather, exposed skin may freeze. Cover exposed skin as much as possible if you must exercise outdoors.
Also, drink plenty of water. You may think you don't need to drink as much water in cold weather as you do in warm weather. But it's just as important because cold air can be drying.
Tips for cold weather exercise:
- Dress for the cold if the temperature is just above 0 Celsius or lower (especially if the weather is misty or breezy, which will make you feel colder).
- Wear an inner layer of synthetic-fiber long johns, top and bottom, and an outer layer that will break the wind (like a rain suit or tightly knit sweat suit).
- In very cold weather, add a fluffy middle layer to trap heat, such as a wool sweater or a synthetic fleece-type garment.
- Wear a hat to prevent heat loss through the scalp.
- Wear mittens (which allow warm air to circulate) rather than gloves.
- Do a longer warm-up in cold weather, and move more slowly and cautiously than usual.
- Watch for icy patches to prevent falls. Wear boots or shoes with a tread on them to prevent slipping and falling. If the weather does prevent you from heading outdoors perhaps considering doing your physical activity indoors that day.
- Always try to work out with a partner in cold weather, or tell someone exactly where you're going, and how long you plan to be gone.
Events
There are some “cool” events that some cities host to celebrate the cold. The Really Chilly road race is a run and walk event in London that takes place in February. It is billed, as the “coolest” race to participate in and the weather has never let them down!
Another popular event is the annual New Year’s polar bear swim. Certainly not recommended for those with heart conditions. You’ll want to be prepared if you want to partake in this activity.
Use these tips for your own winter active events that you may be preparing for this winter.
WINTERACTIVE is an annual event that various communities take part in. Check on PARC Bench for ideas for sharing that others have done.
www.ophea.net/parc
Tools & Resources:
The Lifestyle Information Network’s website, www.lin.ca, contains many ready-made resources on how to prepare for the upcoming winter months. Search with keywords “winter active tips” and “winter active”
GoforGreen’s website http://www.goforgreen.ca/winter_green/pdf/Keeping%20warm%20-%20final.pdf
also contains many helpful hints.
Content is provided as an information-sharing service and inclusion does not represent endorsement by PARC, Ophea or their funders.
Funded by the Government of Ontario.
