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Beat winter blues

Photo: V. Raju

Chilly mornings A couple goes for a morning walk

Winter is a tough time for exercise: the cold weather robs one of the motivation to leave a warm bed, and the gloomy climate generally makes for a gloomy, unmotivated person. However, there are important reasons for sticking with exercise in cold weather. Those who exercise moderately have sturdier immune systems and suffer fewer colds and minor illnesses. Exercise elevates mood and is a perfect remedy for the winter blues. That said, winter demands certain precautions.

Health conditions: Cold air can cause bronchoconstriction and exacerbate bronchial asthma. However, unless the weather is freezing cold, most asthmatics can exercise outdoors provided they keep their asthma inhalers handy. Some physicians would recommend taking a puff from the inhaler before stepping out. Cold weather can jolt the circulation and impose a greater load on the heart; those with cardiac problems should consult their physician/cardiologist first before undertaking exercise outdoors.

Warm-up: Do a few extra minutes of treadmill walking or stationary biking before your regular workout to warm up cold muscles. If possible, shift your workout time to the late afternoon when muscles are naturally warmed-up. If it is windy outside, head into the wind: you will be less cold with the breeze at your back towards the end of the workout. Exercise indoors when the weather is too cold or misty.

Clothing: Avoid cotton undergarments as these absorb water and stay wet. Wear synthetic undergarments made of material such as polypropylene, which draws water away from the body. Wear wool on top. Do not forget to wear a cap: nearly 40 percent of the body’s heat is lost via the head. Do not dress too warm: this will cause excessive sweating and will chill the body towards the end of the workout. Wear a muffler if you have asthma. Wear reflective clothing if you plan to exercise outdoors in the mist: you never know which drunken movie star might be headed your way.

Drink plenty of fluids to replace losses in sweat and by cold, dry air. Use a sunscreen if you are exercising in the open: cold weather does not reduce the ill effect of the sun’s UV rays. If you live in a snowy climate, wear sunglasses to protect your retinas from the UV rays.

(sviatoslavrichter77@ gmail.com)

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