I am an Ohioan by birth, so the cold does not really bother me very much. That doesn't mean I like it. I would definitely prefer 70 and sunny every day. Add some grey clouds and snow to the cold, and you have a recipe for some dreary days.
Since the cold is on my mind today, I thought I'd write about how workouts should change due to the short days and cold weather. I know that many people who are habitual exercisers tend to take winters off, because of the cold and the holidays, and then begin working out again in the spring. Though rest is good for your body, taking off three months can be seriously damaging to your fitness level as well as potentially your waistline.
I definitely continue to work out over the winter months, and I recommend that you do the same. If you want to use the winter as something of a rest period, consider working out 3-4 days a week, and taking the other days to rest.
You may need to modify your workouts as well. It is still OK to exercise outside. In fact, I kind of like winter runs. They can be rather invigorating. Be sure to take a few precautions, however:
1. Dress for the cold. Be sure to cover your head, fingers, and toes well. If the temperature is in the 20's or below, frostbite can set in rather quickly, even in as fast as 30 minutes. As long as you are moving and active, hypothermia is not much of an issue in the short term, but be sure to get in out of the cold as soon as you are done. Also, wear some layers, preferably of a heat retaining tech fabric. Avoid wearing too much clothing, however, as you can still overheat. You should feel a little chilly when you start, or you are wearing too many layers. Trust me, you will warm up as you go.
2. Be careful of slipping. In the ER, I see many patients who slip on the ice. Obviously, if you are running fast, this danger is increased. Be careful, especially going down hills or on pavement. Try to keep an eye on the ground a few yards in front of you, so you can identify any slick spots before you actually hit them. If you do slip, try to sit down on your bottom, rather than extending your hand or leading with your head.
3. Prepare for emergencies. carry with you at least a little water, a small amount of food (like an energy bar), and your cell phone. You don't want to sprain an ankle three miles from any sort of aid, and be unable to call for help.
Follow these precautions, and you will be able to safely work out through the winter. Who knows, you may even enjoy running in the snow!
M. Jacob Ott, M.D.
