Cold weather exercise

By DAN STRAYTON
As published Feb. 20, 2008

Dear Dan,

Do you know of any risks associated with exercising outdoors in cold temperatures like we’ve been having? Is it bad for your lungs to breathe in such cold air?

Betty, Mt. Airy

Dear Betty,

Attempting to begin and maintain an outdoor exercise program, in these temperatures, can be very difficult and we certainly don’t want anything to prevent us from exercising. So, a few simple precautions should allow you to continue your exercise outdoors while minimizing any associated risks.

Dress in layers. Dressing in layers allows you to remove clothing as your body temperature begins to rise. Since wetness greatly enhances heat loss, your first layer should be a wool or synthetic fiber that assists in wicking moisture away from the skin.

Your second layer is your warmth layer and should consist of material that will not hold moisture. Again, a wool material may be better than cotton (as in many sweatshirts).

Your outer layer should focus on protecting against the wind, cold, rain, etc. As your body temperature increases with exercise, you may need to remove one of these layers. You’d be surprised how easily you can overheat when exercising in the cold.

Cover your extremities. In hot weather, to help dissipate heat, your body increases blood flow to the skin where heat is lost via radiation or convection (flow of air over skin to remove heat). In cold weather, your body does just the opposite and restricts blood flow to the skin in order to maintain heat. As a result, your hand, feet, fingers, toes and ears are very susceptible to the cold.

Make sure you wear gloves (preferably mittens), something to cover your ears and socks that not only are warm but help wick moisture away from the skin.

Put a “lid” on it. Your head is a great conductor of heat away from the body and, as such, is a primary spot to cover when exercising in the cold. Some people find that simply covering their head with a wool cap retains as much warmth as an additional layer of clothing.

Be careful, however, as preventing the venting of body heat through the scalp can also cause you to overheat. Removing a wool cap during strenuous exercise or yard work (e.g. shoveling snow) can help keep you cool when your exertion is creating body heat.

Warm-up inside. Try to perform a gradual warm-up indoors prior to venturing into the cold. First, it is simply easier for your body to warm-up in warmer temperatures and exercise is easier when you’re warmed-up.

Second, you may find that you don’t require that extra layer once you’ve gotten moving a little. Often, individuals dress based on how cold they feel prior to exercising then find that they’ve worn too much once they’re into the workout.

Temperature-induced asthma. Breathing in very cold air can trigger asthmatic spasms in the lungs of many individuals. Ordinarily, inhaled air is warmed by the body as it travels to the lungs, however, extremely cold temperatures may prevent much warming from taking place.

If you are prone to this reaction, you may need to avoid exercising in the cold or try using a scarf over your nose and mouth to assist in the warming of the air. If you are asthmatic, this is no small concern.

Check with your doctor if you feel you may fall into this category. Extreme temperatures (below 0) can cause other pulmonary problems and, thus, should be avoided.

Check the forecast. Obviously, the best way to avoid problems with the cold is to be aware of your environment and be prepared. If you are going to be out there for an extended period of time (as with hiking or biking), make sure you know the forecast and have all necessary clothing and accessories for the possible situations.

Cold temperatures should not prevent you from maintaining your exercise program and they won’t if you are prepared, pay attention to your body and use your head. Dress in layers, cover your extremities and head, know the forecast and pay attention to how you feel.

Hyperthermia (overheating) can sneak up on you just as easily as hypothermia (too cold). With these few precautions, exercising in the cold can be an enjoyable experience and with a lot less sweat! Good luck and keep moving.

[Dan Strayton, general manager at Health Unlimited on Century Drive in Mt. Airy, holds a master's degree in exercise physiology and would be happy to answer any questions you may have about exercise, health and fitness. Write to him in care of the Mt. Airy Messenger, P.O. Box 897, Mt. Airy, MD 217710897; or send e-mail to dans@myhealthunlimited.com.]

You’re better when you move

By DAN STRAYTON
As published Feb. 6, 2008

There’s a memorable scene in the classic film Butch Cassidy and the Sundance Kid (Fox, 1969) in which Butch and Sundance (Newman and Redford) are “applying” for a job in Bolivia as security guards for a mining operation. Testing the Kid’s skill, the employer asks Sundance to shoot a coin he has tossed on the ground some distance ahead of him. He wants Sundance to simply point his pistol at the coin and shoot – Sundance misses. As the employer walks away the scene plays out as such:

Sundance Kid“ Can I move?”

Percy Garis (employer) “Why would you want to…”

Sundance Kid quickly draws his weapon and fires, hitting the coin twice, then holsters his weapon.

Sundance Kid, “I’m better when I move.”

As we enter another new year and people look for ways to lose weight and get healthier, I think that should be our theme for 2008 – “I’m better when I move”. Use this phrase as motivation to keep yourself going throughout the year.

Tape it to your refrigerator, alarm clock, wall, desk, computer screen, wherever you‘ll see it on a regular basis. Make it your screen saver and write it on the first day of each month on your calendar. Keep it in mind when you find yourself struggling with the motivation to exercise – you’re better when you move.

It’s a proven fact. When you exercise, you’re stronger, healthier, and more energized. You control your diabetes better, your arthritic joints don’t hurt so much, your muscles and bones are stronger, your posture is better, your mood is better, you’re more creative, your back hurts less and your heart is healthier.

You take less medication, you visit the doctor less, you reduce your chances of getting chronic diseases and you recover better from colds, injuries and surgeries. As your fitness level improves, your horizons widen. You are better able to enjoy a round of golf, a walk in the woods or a vacation to your favorite destination.

You manage the stress of daily life better, you have more fun with your kids and you sleep better at night. Your clothes fit better, you feel better and your family notices. You are better when you move!

Weight loss is usually at the top of everyone’s list for why they start exercising, and it is a worthy goal, but exercise alone will not produce the kinds of weight loss goals most people are searching for. Diet plays a crucial role in weight management and no weight loss plan is complete without somehow addressing your eating habits.

All of the things I mention above will occur if you “lose weight in ’08” (another good phrase to live by this year) but many of them will occur even without the weight loss. Exercise is always beneficial and produces many positive changes within us physically and mentally. Keep that in mind if you are not losing weight at the rate you had hoped.

Exercise is great for you and you’re better when you move. Stick with it and you will reap the benefits for many years to come.

Good luck and keep moving!


[Dan Strayton, general manager at Health Unlimited on Century Drive in Mt. Airy, holds a master's degree in exercise physiology and would be happy to answer any questions you may have about exercise, health and fitness. Write to him in care of the Mt. Airy Messenger, P.O. Box 897, Mt. Airy, MD 217710897; or send e-mail to dans@myhealthunlimited.com.]