A few degrees lower and you’re no longer sure you want to go jogging? The reason is rather prudent: what if cool temperatures were more (too) harsh on the body? Never mind, according to Dr. Gérald Kierzek, practicing physical activity in winter is not only possible: it’s even beneficial! Provided you respect certain rules.
Sport in cold weather: real benefits
Contrary to popular belief, doing sports in winter is recommended for your health. Physical exercise when it is cold stimulates blood circulation, improves cardiovascular endurance and helps maintain good general fitness during a period conducive to a sedentary lifestyle.
“Moderate exposure to the cold also acts as a booster of the immune system, while physical activity helps to fight against the winter drop in morale” explains Dr. Kierzek.
Hiking, cross-country skiing or even outdoor strength training strengthen muscles and bone strength. In people who are already trained, these practices also help reduce stress and blood pressure.
Conditions for practicing safely
To enjoy the benefits without taking risks, however, some precautions are essential.
- It is advisable toavoid temperatures below –10°C and start with an indoor warm-up of 10 to 15 minutes to prepare muscles and joints;
- L’clothingt plays a key role: choose multi-layer clothing, a windbreaker, gloves and a hat (the head represents up to 40% of heat loss). Even if the feeling of thirst decreases, hydration remains essential;
- The sessions must remain moderate and progressive, ideally between 30 and 45 minutes;
- Lgroup practice is recommended for activities such as winter hiking, and you must remain attentive to weather conditions as well as warning signals: intense chills, unusual shortness of breath, excessive fatigue. In case of strong wind or high pollution, indoor activity (such as weight training) is preferable.
People more at risk
The fact remains that sport in cold weather is not suitable for everyone. Dr. Kierzek does not recommend outdoor winter practice for people over 70, those suffering from unstabilized heart disease, poorly controlled hypertension, exercise-induced asthma, Raynaud’s syndrome or sickle cell anemia. Recent joint surgery also requires a break.
“Women, who are more sensitive to cold, obese people, smokers or those who return to activity after a long interruption should seek prior medical advice.”
Pregnancy beyond four months or post-viral fatigue also require great caution, or even a temporary postponement of exercise.
Not dangerous, but subject to conditions
In summary. Doing sport in winter is not dangerous in itself: on the contrary, it can become a real health ally. Provided you adapt the intensity, the equipment and take your state of health into account, winter physical activity allows you to stay active, fit and get through the cold season with more energy. And if it’s a recovery, think about going to the doctor’s box. “A recovery assessment is, however, strongly recommended before starting or resuming after a prolonged break.”