Mayo Clinic Q and A: Exercise safety in cold weather - Mayo Clinic News Network (2024)

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Mayo Clinic Q and A: Exercise safety in cold weather - Mayo Clinic News Network? ›

Dress warmly and in layers when exercising outdoors in the cold. Multiple layers with warm materials, such as wool or fleece, can add warmth. Avoid cotton next to the skin, as it can stay wet and cold. Also make sure to protect your hands and feet.

The verdict. The bottom line: If the temperature falls below 0° F, it's best to skip the outdoor workout. If you do choose to brave the elements, before heading out into the cold, people should put on multiple layers of thin clothing.

While exercising outside in the winter can be perfectly safe, it does require some extra precautions. The physiological and metabolic impact of exercising in cold weather can be intense. The body needs to work harder to perform in a harsher climate and be able to generate adequate heat to keep warm.

When it's cold, the body adjusts by moving blood toward the core, the brain and important organs, and away from the skin and muscles. While this protects the brain and important organs, it also can limit exercise performance while increasing the risk of frostbite, breathing difficulty and hypothermia.

Wear layers of loose-fitting, lightweight, warm clothing, and a hat. Mittens, snug at the wrist, are better than gloves. Cover your mouth to protect your lungs from extreme cold. Try to stay dry and out of the wind.

According to Harvard Health, seniors should avoid outdoor exercise much below 32 degrees. Exercise in the warmest part of the day. This comes at the exact opposite recommendation of summer exercise, but exercising when the sun is at its peak during the winter is crucial for keeping you warm.

Therapeutic hypothermia was introduced: The body is cooled down to induce hypothermia to protect patients during open heart surgery as well as victims of strokes, seizures and liver failure. Still, 56.7 degrees is the coldest anyone has ever been and survived.

Can freezing temperatures freeze your lungs? Your body does its best to keep your core temperature about 37 degrees, and your lungs are encased within the thoracic cavity. Unless your whole body is at risk, freezing your lungs should not be a risk. Your body is well-designed to adapt to cold air.

Is walking in the cold good for your lungs? ›

Cold weather, and particularly cold air, can also play havoc with your lungs and health. Cold air is often dry air, and for many, especially those with chronic lung disease, that can spell trouble. Dry air can irritate the airways of people with lung diseases.

If it's particularly cold, you may want to spend less time outdoors. If you have heart or respiratory problems, cold air can make it harder to breathe. So it's best to avoid exercising outdoors on days when it is particularly cold.

Answer From Edward R. Laskowski, M.D. Mild to moderate physical activity is usually OK if you have a common cold and no fever. Exercise may even help you feel better by opening your nasal passages and temporarily relieving nasal congestion.

Unfavorable Changes in Temperature

As temperatures drop below 65 degrees Fahrenheit (18°C), our bodies tend to conserve energy by slowing down metabolism and reducing physical activity levels, which leads us to feel sluggish and less alert than usual.

Prolonged exposure to cold will eventually use up your body's stored energy. The result is hypothermia, or abnormally low body temperature. A body temperature that is too low affects the brain, making the victim unable to think clearly or move well.

In general, when the wind chill is 32° and above, it's safe to be outside. In temperatures 13° to 31°, indoor breaks should happen every 20-30 minutes. For wind chills of 13° and below, you should move activities indoors and outside of the cold as frostbite can set in very quickly.

Dress warmly and in layers when exercising outdoors in the cold. Multiple layers with warm materials, such as wool or fleece, can add warmth. Avoid cotton next to the skin, as it can stay wet and cold. Also make sure to protect your hands and feet.