4 common health risks when exercising in the cold season

This article is expertly advised by BS.CK2 Pham Tran Xuan Hong, Head of Cardiovascular Rehabilitation Department, Tam Duc Heart Hospital.

When winter comes, cold weather often makes many people hesitate in maintaining their exercise habits. In fact, regular exercise during the cold season not only helps the body increase energy levels but also strengthens the immune system, creating a natural “shield” to fight negative effects from harsh weather.

In particular, exercising in winter does not mean you have to stay indoors. With the right clothing and workout program, you can get the most out of your workouts, even when going out in cold weather.

However, exercising in cold conditions also poses many health risks. Therefore, understanding these risks and knowing how to prevent them is extremely necessary to protect yourself during exercise.

Numb

Frostbite is the freezing of skin or tissue. Fingers, toes, hands, feet, ears, nose and cheeks are the areas of your body most susceptible to frostbite. Frostbite occurs when blood vessels in the skin constrict, and because less blood can flow through the constricted vessels, the fluid in and around skin cells forms ice crystals.

There are two types of frostbite: superficial frostbite and deep frostbite. With superficial frostbite, the affected skin turns gray or yellow, but the skin remains soft. After thawing, the skin becomes red and peels. With deep frostbite, the skin looks waxy and feels hard. When thawed, it turns blue or purple and may blister.

If you think you have frostbite, try to get to a warm place. If your toes or feet are numb, don’t walk around. Don’t burst the blisters. Do not rub the affected areas. You can place the frostbitten area in warm water, under a warm blanket, or against other warm parts of your body. Do not expose this area to a direct heat source, such as a fire or stove. Do not apply ointments or bandages to the affected area. Don’t drink alcohol to cool off.

Frostbite can be dangerous, it can cause tissue death (gangrene). In severe cases, dead or infected tissue may need to be amputated. There is also a risk of stroke if frostbite occurs when the body is hypothermic.

Hypothermia

When the weather is cold, your body can lose heat faster than you can produce it. This can lead to abnormally low body temperature or hypothermia. Hypothermia can make you drowsy, confused, and clumsy. Because it happens gradually, you may not realize you need help.

Anyone who spends a lot of time in cold weather can develop hypothermia. Infants, the elderly, and people with heart disease are especially at risk.

As we age, maintaining normal body temperature becomes more difficult. Elderly people appear to be relatively insensitive to moderately cold conditions; they can develop hypothermia without even realizing it.

Symptoms of hypothermia include confusion and drowsiness; lisp; shallow breathing; behavioral changes; tremble a lot or not at all; stiffness in the arms and legs; Poor control of body movements.

Hypothermia is very dangerous. Body temperature below 95 degrees F (equivalent to 35 degrees C) can lead to death if not treated immediately. If you experience any symptoms or observe symptoms in others, seek medical attention immediately.

Cold burns

Frostbite (a mild form of frostbite) is a redness and tingling sensation that affects the cheeks, nose, ears, fingers and toes after they are exposed to cold.

Frostbite can be treated at home by slowly rewarming cold body parts in warm water. If your hands or fingers are frostbitten, ask someone else to check the water temperature for you because numb hands won’t feel the heat.

Illness

Chilblains is the swelling of small blood vessels in the skin when you try to warm cold skin too quickly. Chilblains can cause itching, redness, swelling, and blisters in your fingers, toes, nose, and ears. Chilblains usually responds to lotions and medications and usually clears up in 1 to 2 weeks.

People with poor circulation, women, and people with Raynaud’s phenomenon are more likely to have chilblains. If you have poor circulation or diabetes and have had chilblains, you should see your doctor to prevent complications.

Dr. Xuan Hong advises that to ensure safety and effectiveness when exercising in cold weather, you need to follow some important principles:

• You should start gradually to get in good shape a few weeks before starting any winter fitness program.
• Exercise generates a lot of heat. As you start to slow down and the sweat begins to dry, you will feel a chill. It’s best to dress in layers so you can take them off when you start to sweat and put them back on when your body is dry. The first layer is to keep the body dry, the next layer is with insulation materials and the outer layer is to block wind and water.
• Protect your hands and feet. When you’re out in the cold, your body sends blood to your core, which means you’re more likely to get cold hands and feet.
• Always wear a hat and cover your neck because 50% of body heat is lost through the head and neck.
• Wearing a scarf or mask helps warm the air before you breathe it.
• Wear sunscreen: you can get sunburned just as easily in winter as in summer.
• Stay hydrated: remember to drink plenty of water before, during and after exercise. You can become dehydrated in the cold as well as in the heat. Do not drink juice or soft drinks during exercise, as these drinks contain more than 10% carbohydrates (sugar) and are not absorbed well during exercise.
• Pay attention to the wind direction: face the wind at the start of your workout so you have the wind at your back on the way home. By the end of your workout, you’ll be sweating, so the wind on your back means you won’t get chills.
• Recognize the dangers of frostbite and hypothermia and know when to go indoors.
• Avoid drinking alcohol.

Always listen to your body and adjust your exercise regimen accordingly to both improve your health and fully enjoy the upcoming winter days.