Exercising in cold weather presents unique challenges and advantages, making it a topic of interest for both fitness enthusiasts and researchers. Cold air acts as a natural analgesic, easing discomfort and making physical activity slightly more bearable. However, it also poses significant risks, especially towards the end of strenuous sessions like marathons, where dehydration from breathing cold air becomes a concern. The impact of cold weather on the body is profound, even during brief exercise sessions, necessitating careful preparation and strategy.
Outdoor activities in cold environments, such as running at high altitudes, have been reported to enhance mental health, self-confidence, and self-discipline. Kirra Balmanno, an ultra-runner, emphasizes the mental health benefits she experiences from such activities. Despite these positive anecdotes, research on the mental health benefits of exercising in cold weather remains in its infancy. However, there is sufficient evidence to warrant clinical trials, including studies on outdoor swimming.
"It's such an easy thing we can do that has such a big impact on the inside, even if it's just a five-minute jog. The hardest part is getting out the door. Once you're out there, you're golden." – Balmanno
Exercising in cold weather demands proper attire and hydration. The common mistake of wearing an 'all-or-nothing garment' can lead to problems. Instead, finding the right balance in layering is essential to stay warm without overheating. Tipton advises that by layering up appropriately and staying hydrated, one should manage well in cold conditions.
"If you layer up and hydrate, you should be fine." – Tipton
A personal sweat test can help individuals determine their fluid and electrolyte needs during cold weather activities. As Smith suggests, weighing oneself before and after exercise sessions while accounting for consumed fluids and food provides valuable insights.
"You just weigh yourself before and after your exercise session, accounting for any fluid or food that you consume during that time," – Smith
Nearly 60% of US adults report reduced physical activity during winter compared to summer. This decrease in activity often coincides with wintertime depression, known as seasonal affective disorder (SAD), which affects many during the darkest months. Exercising in cold weather can counteract some of these effects by increasing energy expenditure and providing a mental boost.
"Because it is so challenging to run in the cold, to even get out of bed and go for a run, it's great training as an ultra-runner. It's made me more resilient and is a great dopamine release," – Balmanno
Immersion in cold water during exercise triggers a cold shock response, raising heart rate and blood pressure while flooding the body with stress hormones. This response can lead to a 'post-swimming high,' as Massey explains.
"The [stress hormones] are heightened during the swim and immediately afterwards you start to experience what we call the 'post swimming high', because you've got this cocktail of hormone responses." – Massey
"That's one theory. Another school of thought is that if people can accommodate quite a severe physical stressor, like going into cold water, then they might start to recognise that they can cope with other parts of their life that might be stressful." – Massey
Balmanno's experiences highlight the resilience-building nature of cold-weather exercise. Running alone in extreme conditions requires taking responsibility for safety, which enhances self-confidence and decision-making skills.
"When I'm running alone in the Himalayas, in extreme cold, it can be dangerous, so I have to take real responsibility for my safety. That also helps build confidence in myself and my decisions." – Balmanno
"It has made me more resilient, because it's uncomfortable," – Balmanno
Exercising in such conditions involves increased energy expenditure, as noted by John Castellani. This heightened energy demand underscores the importance of adequate preparation and understanding one's limits.
The physiological effects of cold air extend beyond mere discomfort. According to Tipton, the cold impairs nerve firing and muscular function due to reduced blood flow.
"Your nerves don't fire as well and your muscular function is impaired because of a [reduction] in blood flow." – Tipton
To mitigate these effects, warming up indoors before venturing outside is advisable.
"It is a very good idea to warm up indoors before you go outside," – Tipton
"You want to be warm but not sweating. That's the ideal spot." – Smith
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