Walking (and Other Exercises) in a Winter Wonderland

But if you’re neglecting your exercise routine just because it’s chilly outside, you’re missing out on a variety of health benefits that only wintertime can offer you!

One benefit of cold weather is improved endurance. Your heart doesn’t have to work as hard when it’s chilly outside, plus you sweat less and expend less energy. Altogether, this means that your exercises are far more efficient in wintertime than in summertime. Research also suggests that exercising in the cold can boost your cardiovascular health, as well as decrease the risk of heart disease. Of course, you also reap all the normal benefits of regular exercise, including a reduced risk of type 2 diabetes, better mental health, and a longer lifespan.

Seasonal depression, otherwise known as Seasonal Affective Disorder (SAD), is fairly common in adults during the winter months. Treatment for SAD includes light therapy, which is exposure to direct or artificial sunlight. Maintaining your exercise routine through the winter is a great way to ensure you’re getting enough sunlight to chase away any wintertime blues. As an added bonus, you’ll also get to soak up some vitamin D, which helps support healthy bones, nerve function, and immune health.

Wintertime is also cold and flu season, which is another great reason to stay active during the colder months. Exercise naturally increases the circulation of immune cells throughout your body, helping you stay prepared for any illness that might come your way.

Some great ways to exercise this winter are:

• Neighborhood jaunts: Going for a brisk walk or jog around your neighborhood is a great way to stay active during the colder months.
• Wintertime sports: Why not make the most of the snowy weather and try snowboarding or skiing? Or, if outdoor sports aren’t your thing, look for indoor ice skating.
• Active housework: Shoveling snow is a full-body workout only available during the winter. It engages multiple muscles and can burn about as many calories as jogging or cycling. Vacuuming and sweeping are two slightly less strenuous options, if shoveling snow isn’t an option for you.
• At-home workouts: If you really don’t want to go outside, there are plenty of exercise options that you can do without ever leaving the house. Try searching the web for yoga tutorials, or head up and down your stairs to get your heartrate up.

Naturally, there are some risks associated with exercising in cold weather, especially if your area is snowy or icy. A few things to watch out for include:

• Hypothermia: This occurs when your body temperature falls below 95 degrees Fahrenheit (35 degrees Celsius). It causes a lack of coordination, mental confusion, slurred speech, shivering, sleepiness, and slow reactions. Children and the elderly are at the highest risk for hypothermia because they may be unable to communicate their symptoms. Older adults may also suffer hypothermia without even noticing, due to a diminished sensitivity to temperature changes. You can mitigate the risk of hypothermia by wearing multiple layers of clothing.
• Frostbite and chilblains: Frostbite can occur in temperatures below freezing (32 degrees Fahrenheit or 0 degrees Celsius). It occurs in three stages: cold, sore, and painful (frostnip), then the sensation of pins and needles (surface frostbite), then numbness (deep frostbite). If you notice the sensations of pins and needs or numbness, seek medical attention immediately. Frostbite is most common in your fingers, toes, nose, and ears. Chilblains, on the other hand, is caused by exposure to cold (but not freezing) damp air. The condition causes swollen patches and blisters on the hands and feet that can show up hours after being in the cold. It usually clears up within a couple weeks.
• Slips and falls: Due to an increase of snow, ice, and poor visibility, you’re more likely to slip and fall when exercising in the winter months. This can lead to bruises, fractures, or head injuries. Make sure to wear shoes with good traction and, in the case of mobility aids, only use canes with rubber tips that can grip ice or compacted snow.