With temperatures dropping, the will to work out is often replaced by the enticement of staying under the covers. While Brisbane is lucky to experience sunshine all year round, that doesn’t mean we aren’t exempt from chillier days or extreme changes in weather. For the outdoor-loving exercisers, this can pose several problems.
The cold can be thrillingly bracing, but it’s important to know that cold temperatures cause blood vessels to temporarily constrict, resulting in raised blood pressure. With constricted arteries, blood flow is reduced and, with physical exertion, the heart demands more oxygen. In essence, this imbalance, if severe enough, can lead to a heart attack. Elderly people, in particular, are at greater risk. Those with underlying medical conditions, like diabetes, obesity, hypertension or pre-existing heart disease can even raise their blood pressure just by spending a few minutes in extreme cold.
Though maybe you really need to get those steps in or you’ve missed too many workout days already. Still, it’s always imperative to prioritise your safety above all else. There are several ways to keep your safety in check while still getting all the outdoor exercise you need.
When all else fails, there are plenty of indoor activities that will not only keep you occupied, but warm as well. The colder the temperature and wind chill, the higher the health risks. Wearing thick apparel may seem like a good idea, but it’s better to layer on clothes. You want to avoid overheating and excessive sweating, which, when drying on your body, will make you even colder. Don’t forget your head, too. You can lose a significant amount of body heat if your leave your head exposed to the cold. Covering your mouth will also warm the air before you breathe it in. If it’s darker out, consider wearing bright or reflective clothing as well.
Before heading out, drink plenty of fluids. Dehydration may be more difficult to recognise in cold weather. If you’ve just had a large meal, give it time to digest. All the blood flow in your body will be diverted to aid in digestion instead of keeping you warm during your workout. Spend extra time warming up and cooling down, setting aside 10 to 15 minutes for each. Start slow and gradually increase the intensity of your workout to give your body time to adapt.
Listen to your body for any warning signs when you need to stop. If your chest begins to hurt, you feel lightheaded, your heart starts to race or your breath begins to get short, go back indoors. If exposed to the cold for too long, you can suffer from shivering, frostbite, and even hypothermia.
If you really must get your workout done and the elements simply will not cooperate, head to your nearest gym. You can get a day pass and take a class or two. Some great workout routines to keep you active and warm are indoor rowing, indoor cycling or spinning, yoga, Pilates classes, and circuit classes.
