The weather is cooling down in many parts of the Northern Hemisphere, but that doesn't mean you should halt your exercise routines.
A conversation with CNN wellness expert Dr. Leana Wen sheds light on how to stay active during winter. What types of exercise work best in cold temperatures? How can individuals safely and enjoyably engage in outdoor physical activities when it's chilly outside?
Dr. Wen, an emergency physician and clinical associate professor at George Washington University, emphasizes that regardless of the season, adults should strive for at least 150 minutes of moderate-intensity physical activity weekly, as recommended by the US Centers for Disease Control and Prevention. This includes activities like skiing, snowshoeing, jogging, biking, playing tennis, and even vigorous household tasks such as shoveling snow.
A recent study indicated that individuals who met this weekly exercise goal experienced a 31% lower risk of mortality, a 27% lower risk of developing cardiovascular disease, and a 12% lower risk of cancer compared to those who were inactive. Even accomplishing half of this recommended amount provided significant health benefits, with a 23% lower risk of premature death, a 17% lower risk of developing cardiovascular disease, and a 7% lower risk of developing cancer.
Regular Exercise Regimen
Dr. Wen advises against remaining sedentary for extended periods, especially at work, as research shows that individuals who predominantly sit have higher mortality and cardiovascular disease risks. Incorporating short bouts of exercise into your daily routine, such as brisk walking for 10 to 15 minutes, can be beneficial. While longer workouts on weekends are advantageous, consistent movement throughout the day is essential.
It is paramount to pay attention to safety guidelines and precautions when engaging in physical activities during cold weather.
Considerations for Cold Weather Exercise
Understanding your body's response to cold conditions is crucial, whether you are accustomed to cold-weather exercise or trying it for the first time. Increasing outdoor exposure gradually, staying close to shelter, and opting for shorter loops during your workout are sensible strategies to ensure your well-being.
Checking the weather forecast, particularly wind chill and precipitation, and selecting the warmest part of the day for exercise can enhance comfort and safety. Being aware of potential health risks like hypothermia and frostbite underscores the importance of appropriate clothing and protective gear.
Tips for Exercising Outdoors in Winter
Wearing suitable attire, staying hydrated, and informing someone of your exercise plans are key precautions to take. Hydration remains vital even in cold weather, as the sensation of thirst may diminish. Additionally, being aware of your body's signals and limitations is essential, particularly in extreme weather conditions.
Individual preferences and tolerances vary, prompting the need to adjust outdoor exercise plans accordingly. Staying within your comfort zone, especially if you have underlying health conditions, is recommended to ensure a safe and enjoyable workout experience.
Winter Workouts Have Many Benefits
NBC Connecticut
