By SAMANTHA LE
Cold weather usually forces people to move their exercise programs indoors. For those who continue to exercise outside despite the cold, there are some suggestions and cautions to consider before exercising.
Dr. Kim Gardner, a physical therapist at the Utah Valley Regional Medical Center’s Spine Treatment and Rehabilitation Center said common sense, caution and planning are needed before exercising in cold weather.
Gardner said some of the most common injuries this time of year are caused by patients who fall on icy surfaces.
“If you’re going to exercise in this weather, it is wise to be in good physical condition,” Gardner said. “The stronger and more flexible you are, the less chance you have of getting injured in a fall,” he said.
Gardner said that winter exercisers need to have shoes with adequate tread and a good pair of gloves to protect their hands from the cold and a possible fall.
“I’ve treated patients who fell without gloves on and had to sit in the whirlpool to remove the salt and gravel from their scraped hands,” he said.
Gardner, a BYU graduate, said that many of the students who come to BYU from areas where warmer weather is common don’t have the right clothes and are simply unprepared for winter weather.
“They look outside, see the sun and think it must be warm out,” he said, “so they go outside unprotected.”
Gardner recommended that students use common sense when the weather is cold. “People should do more exercise indoors with the colder weather,” he said. “Those who exercise outside are putting themselves at a much greater risk of injury.”
Gardner said that from a respiratory standpoint, a person should not exercise with their nose and mouth uncovered if the temperature drops below 27 degrees. In such situations, Gardner recommends that the person cover their nose and mouth to preheat the air they breathe.
According to an article in The Physician and Sportsmedicine, it is important to remember that wind and moisture, such as snow, when combined with a colder temperature, are more dangerous than a low temperature alone.
The article said that protective clothing can be key to preventing hypothermia and frostbite — two of the main hazards of exercising in the cold.
Ollie Julkunen, athletic trainer for the BYU track team, said there are several rules to follow when dressing for outdoor exercise.
“First,” he said, “always dress in layers. If you get too hot, you can always take a layer off and if you get cold, you can put it back on.”
Julkunen advised exercisers to wear a warm-up suit or wind breaker to keep biting cold away from the body. Also, a proper pair of shoes is needed to prevent slipping on icy or snowy surfaces. Julkunen said a good ski cap or other warm head gear is important.
“You lose most of your heat through your head, so a good hat is very important,” he said. “Again, if you get too hot, you can take it off,” he said.
Julkunen said it is always important to warm up indoors before exercising outside.
Gardner said that students should concentrate on stretching their hamstrings, heel cords, hips, shoulders, neck and back before exercising.
Both Gardner and Julkunen emphasized exercising with caution.
In The Physician and Sportsmedicine article one expert warned, “It’s too cold to exercise when you cannot put on or carry enough clothing layers to stay warm should you have to abruptly discontinue the activity.”
