Watch out for the cold burn! How should exercise be safe in cold weather?

Physiotherapist Beyzanur Dikmen Hoşbaş gave information about the points to consider when exercising in cold weather.

Physiotherapist Beyzanur Dikmen Hoşbaş noted that it is possible to train in cold weather: “What feels cold is subjective, but generally it starts at ‘cold’ 4C and ‘very cold’ -20C. It may be safe to exercise in cold weather. Cold weather can interrupt people’s motivation to exercise. However, it is possible to continue the exercise routine in cold weather by paying attention to a few points. said.

Doctor should be consulted

Hoşbaş noted that exercise in the cold is an exercise performed under physiologically more stressful conditions, saying, “If you are not used to exercise, it may not be an appropriate time to start exercising in cold weather in winter. Exercising in cold weather is safe for almost everyone. However, people with certain conditions, such as asthma, heart problems or Raynaud’s disease, should consult their doctor first to review any special precautions they need to take, depending on their condition or any medication they are taking.”

Heart patients beware!

Physiotherapist Beyzanur Dikmen Hoşbaş said:

Heart ailments: Cold weather puts extra stress on the heart.

Asthma: It can be caused by cold air quickly filling the lungs and airways.

Exercise-Induced Bronchoconstriction: Also known as exercise-induced asthma, this can occur in people who do not have asthma.

Raynaud’s disease: It is a condition that restricts blood circulation to peripheral parts of the body and can lead to an increased chance of developing hypothermia.

Observe these tips for safe sports!

Physiotherapist Hoşbaş also pointed out the points to keep in mind to exercise safely in cold weather and listed his recommendations as follows:

• Warm-up and cool-down movements, such as stretching or walking in place, should be performed before and after exercise to prepare and repair the muscles.

Choosing the right clothes…

2. Wear several layers of loose clothing to trap the hot air between them. If it’s snowing or raining, wear a waterproof coat or jacket and don’t forget a hat, scarf and gloves. It’s a big mistake to dress too thickly when exercising in cold weather. Exercise generates a significant amount of heat that makes you feel much hotter than it actually is. However, the evaporation of sweat removes heat from your body and you feel cold. Dress in layers that you can take off as soon as you start to sweat and wear again if necessary.

3. Be extra careful on snowy and icy sidewalks to avoid slipping and falling. Sturdy shoes should be worn for a secure footing.

Watch out for the cold burn!

4. Learn about the symptoms of hypothermia, a drop in body temperature that can cause serious health problems. A frostbite is an injury to the body caused by frostbite. Cold burns most commonly occur on exposed skin such as the cheeks, nose, and ears. It can also occur in the hands and feet. Early warning signs include numbness, loss of sensation, or stinging. If frostbite is suspected, it should be avoided immediately. The affected area should be gently warmed, but not rubbed, as this can damage the skin. If the numbness does not pass, seek help immediately. Signs and symptoms of hypothermia are: intense tremor, slurred speech, loss of coordination, fatigue. Emergency help should be sought immediately for possible hypothermia.

5. The weather must be controlled. If it is very windy, cold or wet outside, an online video or indoor exercise may be considered instead. Extreme chills can make it unsafe to exercise outdoors, even with warm clothing. Getting wet makes people more vulnerable to the cold. And when it’s wet, the core body temperature may not be kept high enough.

6. Head, hands, feet and ears must be protected: In cold weather, blood flow is concentrated in the center of the body, making the head, hands and feet vulnerable to frostbite.

7. Drink plenty of fluids: Fluid consumption is just as important in cold weather as it is in hot weather. Drinking water before, during and after training should not be neglected. Dehydration can be caused by sweating, breathing, the dehydrating power of the winter wind and increased urine production in the cold, but it can be harder to notice in cold weather.

Observe your body closely

Physiotherapist Beyzanur Dikmen Hoşbaş stated that all these points should be considered for the safety of exercise in cold weather and said, “It is necessary to closely monitor how you feel when exercising in cold weather to prevent injuries such as cold help prevent burns.” warned.

Research assistant Beyzanur Dikmen Hoşbaş also drew attention to the negative effects of cold weather, saying: “Low temperatures put more strain on your metabolism. Colder muscles are less efficient muscles. Too much fast twitch activity and too little slow twitch leads to extra lactate production. There are delayed reaction times due to cold nerves. Glucose is consumed faster, reducing stamina. Hydration occurs.” said.