Beyond Willpower: The Challenges of Winter Exercise
While willpower and incentives are great exercise motivators, the cooler weather brings more challenges than just mind over matter. Waking up to face the cold and dark on a morning run or resisting cravings on rainy, windy evenings can be tough. Moreover, cold weather increases the risk of injury.
Health experts warn that without proper preparation for cold conditions, you could be putting your body and exercise regimen at risk. Hospital data shows that sporting injuries can increase by more than 30% during winter months.
The Risks of Cold Weather Exercise
Exercising in cold conditions can lead to various injuries, from sprains and strains to blisters. In extreme cold, there’s also the risk of frostbite, hypothermia, and snow blindness. However, with the right practice and preparation, winter conditions don’t have to be a barrier to staying active.
Expert Advice for Safe Winter Exercise
“Exercising in cold weather places extra demands on the body, which can lead to reduced sporting performance and injuries. However, this doesn’t mean you have to stop exercising in winter. Most cold-related injuries can be prevented with good preparation and the correct equipment,” assures Dr. David Bolzonello from Sports Medicine Australia.
By following these tips, you can reduce your risk of injury and enjoy being active throughout the winter:
- Acclimatise to Colder Weather: Train outdoors instead of inside to get used to the cold conditions.
- Warm Up and Cool Down: Cold muscles, tendons, and ligaments are at greater risk of injury. Warm up, stretch, and cool down for longer than usual.
- Protect Against Sunburn: Sunburn can occur even on cold and cloudy days, especially in alpine regions. Apply broad-spectrum 30+ sunscreen to exposed skin and wear UV-protective eyewear.
- Stay Hydrated: Drink water before, during, and after activity.
- Avoid Alcohol: Alcohol dilates blood vessels, increasing blood flow to the skin and heat loss to cold air.
- Dress in Layers: Layer clothing to trap heat and prevent heat loss. Adjust layers according to exercise level and conditions.
- Proper Footwear: Ensure your footwear fits properly to avoid affecting circulation and causing blisters.
- Medical Conditions: Those with pre-existing medical conditions affecting the feet, such as diabetes, should consult a doctor before participating in winter sports.
Don’t let wintry conditions become a barrier to your exercising. With proper preparation, you can stay safe and active all winter long.
