As the
days shift to become shorter, darker, and cooler, I have begun to worry about
whether I will be able to continue taking daily outdoor walks. My strolls,
which I can sometimes only squeeze in during the evening, feel crucial for my
mental and
physical health, so I do not want to stop — but I do not want to
take undue risks, either.
اضافة اعلان
Is it safe to
exercise when it is dark? How cold is too cold? I interviewed two sports
medicine physicians and an exercise scientist, all of whom are also outdoor
exercise enthusiasts, to get their thoughts. The good news: Yes, you can
continue exercising outdoors when the weather grows chilly — to a point.
“We bike all
winter long, and we bike in the dark and the cold,” said Dr Tom Fleeter, an
orthopedic surgeon and sports medicine doctor based in Virginia, referring to
himself and his wife. But there are extra steps you should take to stay safe
from the elements, oncoming traffic, and other threats that ramp up in the fall
and winter months.
See and be seen
This may sound obvious, but it is crucial to be able to see where you
are going and to ensure that others see you. “Just last week, I took care of a
nurse who had broken her ankle jogging at five o’clock in the morning before it
was light out,” Fleeter said. She was running in a dark area, could not see
well, and fell, he said.
If you are
outdoors when it is dark, Fleeter recommended wearing a headlamp. Or you can
use a hand-held flashlight or attach small lights to your shoes, suggested Dr
Elan Goldwaser, a primary care sports medicine physician at New
York-Presbyterian/Columbia University Irving Medical Center.
Keep in mind,
though, that your visibility will still be limited because your light will cast
shadows behind the obstacles you encounter. “You’ll see the branch, but you
really won’t be able to see what’s behind it until you get to it,” Goldwaser
explained.
If you are
exercising on a street, it is also important that vehicles can see you, said
Sara Terrell, an exercise scientist at Florida Southern College. Consider
wearing neon colors — not black or navy blue — as well as reflective items that
shine when headlights hit them. (One budget option: Stick strips of reflective
tape on your clothes, Terrell suggested.)
Dress for the weather
If you are exercising where it is cold, the experts I interviewed
suggested wearing three layers: an underlayer made of a synthetic,
moisture-wicking material; a warmer mid-layer, perhaps made of fleece or wool;
and a light outer shell that protects against wind and precipitation. Stay away
from cotton, Terrell said, which absorbs water and sweat and cools your body,
increasing your risk for
hypothermia.
When cold, the body releases a hormone called vasopressin that constricts blood vessels and also inhibits thirst, so you may not feel like you need to drink water even though you do, ...
If it is
raining, consider wearing a hat with a visor so it is easier for you to see,
Terrell said. Hats or thin balaclavas can also help to keep you warm because a
lot of heat is lost through the head, Fleeter added. And do not forget gloves
and warm (perhaps wool) socks: When your body is cold, blood moves away from
your extremities to keep your core warm, so hands and feet (and ears) are
vulnerable to frostbite, Terrell noted.
Make sure you
have the right shoes for the weather, too, Goldwaser said. When it is raining,
snowing, or icy, you will want shoes with prominent tread on the bottom to
ensure good traction. (That said, if it is quite icy or snowy out, you may well
want to stay home, according to Fleeter.)
Prepare and nourish your body
When exercising in low temperatures, continue to hydrate even if you do
not feel thirsty, Fleeter said. When cold, the body releases a hormone called
vasopressin that constricts blood vessels and also inhibits thirst, so you may
not feel like you need to drink water even though you do, he explained. Also,
when you exercise in the cold, your body burns extra calories to stay warm, so
you may want to eat a bit more than usual to keep your energy up, he added.
Be sure to
stretch your muscles before an outdoor winter workout, Goldwaser said, because
muscles and ligaments are prone to tearing when they are cold. He recommended
dynamic stretches, which gently and briefly stretch various muscle groups.
Dynamic stretches can be safer than static stretches, which you hold for longer
periods of time, he said, because static stretches can stress cold muscles.
Know when to stay home
Never exercise outdoors during a thunderstorm, Goldwaser said. The
chance that you could be struck by lightning is small but significant enough to
merit caution. Terrell suggested checking the weather forecast before an
outdoor excursion to be sure that bad weather is not expected. If you do
occasionally need to move your workout indoors, “have a plan B”, Terrell
advised, so that you can still get some exercise. I do barre videos in my
basement, for instance.
Fleeter said
that you should never exercise outside when the temperature or windchill is
below minus 23 degrees Celsius because the risk for frostbite is high. You may
also want to stay inside when it is slightly warmer, depending on what you will
be doing. If you are bicycling, you will encounter wind, which will make you
feel colder, Fleeter said. He advises people not to ride bikes below about
minus nine degrees, and not to run at temperatures below minus 15 degrees.
With so many new
safety strategies in my toolbox, I am excited to keep walking outside
throughout the winter — but I will not forgo my common sense, either. On
especially nasty and frigid days, I will grit my teeth through plié squats
instead.
“Be smart about Mother
Nature,” Terrell said. “She usually wins.”
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