Winter has not been kind to much of the country so far this season, and we’re still only in early January. With more than two months remaining before the first signs of spring may begin to appear, it’s likely that the East Coast will have several more cold spells to come. For many, even the thought of exercising in these sub-freezing temperatures might send shivers down their spine, but then there are the brave few that refuse to allow any weather conditions hold them back. If you count yourself as one of these bold souls, our Hyattsville physical therapists commend your dedication, but warn you to play it smart and know when to stay indoors.

Whether it’s rain, sleet, snow, extreme cold, or any combination of these elements, harsh temperatures and weather conditions are seen as just another challenge that avid runners and active individuals are more than willing to take on. As it turns out, they’re actually on to something, too: running in cold temperatures will actually help you burn more calories because the body has to work extra hard to keep itself warm. In addition, running throughout the colder months has the power to boost your energy levels and mood when the winter blues kick in, and will keep you fit for the summer while others might throw in the towel.

Yet along with these benefits come some important health risks to consider, like frostbite and hypothermia. Frostbite is damage to the body caused by the skin freezing, while hypothermia is a condition that occurs when the core body temperature drops below 95°F. In cold temperatures, there can be decreased blood flow, and this makes the body more susceptible to both conditions. The risk of frostbite is very low when the temperature is above 5°F, but a wind chill effect can increase this risk significantly for exposed skin. For this reason, if the temperature is below 0°F or there is an extreme wind chill, we strongly suggest exercising indoors instead.

Extreme cold exercise tips from our Hyattsville physical therapists

Continuing to exercise this time of year is great for your health and highly recommended by our Hyattsville physical therapists, but it also requires some extra preparation and provisions in order to stay safe and avoid injury. We recommend the following:

• Warm up before going outside: get the blood flowing with some basic exercise or even cleaning indoors so you’re already fairly warm before departing
• Thoroughly stretch your upper and lower body: this will help loosen tight muscles and warm up muscles by increasing oxygen and blood flow
• Dress properly: make sure you’ll be warm enough without sweating too much; dress in layers, wear synthetic, sweat-resistant clothing with vents, and use gloves and a beanie hat when it’s below freezing or thereabouts
• Don’t fight the wind: if it’s windy, start your run against it and return with it to your back so it doesn’t make you colder due to sweat
• Shorten your stride: in snow, ice or rain, keep your stride shorter and pay attention to your footing to avoid slipping
• Hydration: even though it’s cold, staying hydrated is still important; if it just snowed, feel free to grab some fresh snow to hydrate
• Cool down: after a run, get inside right away and take off your wet clothes; then walk around the house to cool down and avoid injury or soreness

It is in fact possible to keep active and run outdoors in this unpleasant weather, and all that’s needed is a bit of additional planning before you go. For those of you with any other questions on cold-weather exercise or if you’re dealing with any exercise-related pain, our Hyattsville physical therapists can help. Contact CAM Physical Therapy and Wellness Services at 301-853-0093 to schedule an appointment at any of our three clinics in Laurel, Hyattsville or Glenn Dale/Bowie MD, or click here for more information on cold weather exercise.