6 Tips for the Best Cold-Weather Workout
December 6, 2022
With temperatures getting colder, it may be tempting to get back to the gym.
But it’s still possible to get your exercise outdoors if you prepare properly to counter the chillier conditions that accompany living in Michigan this time of year.
Winter Weather Workout Tips
While cold air can make it challenging to breathe, our bodies adjust to reduced temperatures over time. The key thing to watch for is hypothermia (dangerously low body heat).
"Viruses are more likely to attack our bodies if we're in a cold state," says Ramsey Shehab, M.D., a sports medicine specialist at Henry Ford Health. "If your internal body temperature drops significantly, it can suppress your immune system and make you more vulnerable to infection."
The good news: Adopting these six strategies can help ensure your outdoor workouts are safe and effective.
Check the forecast. Know what the outdoor weather is and plan accordingly. Pay attention to the temperature, wind and moisture level. If temps dip below zero, the wind chill is extreme, or it's raining or snowing, exercising outside can be risky.
Dress in layers. Dressing too warmly can increase your risk of overheating (even in frigid air). Instead, dress in layers so you can remove layers as you warm up. "The innermost layer should be made of moisture-wicking material," Dr. Shehab says. "The middle layer should have thermal protection like wool or fleece, and the outermost layer should be waterproof and breathable to protect you from wind, rain and sleet." If you get wet and moisture soaks through your clothing, you may not be able to keep your core body temperature up.
Pay attention to your hands, feet and head. When you're engaged in a heart-pumping workout, blood flows to your core, leaving your fingers, toes and head vulnerable to the cold. Wear a hat, gloves and warm socks. If it's especially chilly, consider wearing a scarf.
Take time to warm up (and cool down). Instead of leaving your cozy house and launching straight into a sprint, take time to warm up your major muscle groups. "Your joints may be stiffer when it's cold, so warming up and stretching out is especially important during the winter months," Dr. Shehab says.
Stay hydrated. People tend to think more about dehydration during the summer months, but you can get dehydrated in the winter, too. "Proper hydration before, during and after exercise is very important, not just to maintain health and well-being, but also to stave off infection," Dr. Shehab says.
Take a vitamin D supplement. Even though you're exercising outdoors, sunlight is in low supply in Michigan during the winter. To keep your immune system humming, consider taking a vitamin D supplement. "Making sure you have sufficient vitamin D can enhance your bone health, boost your immune system and keep your hormones in balance," Dr. Shehab says.
Get Savvy About Outdoor Workouts
Frigid temperatures can create obstacles for even the most enthusiastic exercisers. While it's tempting to table exercise until warmer weather returns, there are things you can do to make outdoor — and indoor — workouts more enjoyable.
You don't have to stick to the same routine of running, walking and circuit training. Take advantage of the winter chill to participate in activities like ice skating, sledding, hiking, skiing and cross-country skiing. You can even take interval workouts outdoors. Climb stairs, hike up hills or just play with a kettlebell in the snow.
"Exercise is medicine," Dr. Shehab says. "It can sometimes replace medication for people who have diabetes, hypertension and other chronic conditions. It's good for the mind and the body, and it can help stave off infections, including COVID-19."
The caveat: Working out, outdoors or indoors, is not recommended for people who are currently battling the coronavirus. Instead, it's important to preserve your energy. Once your symptoms begin to improve, you can gradually increase your exercise level.
To find a doctor or athletic trainer at Henry Ford, visit henryford.com or call 1-800-HENRYFORD (436-7936).
Dr. Ramsey Shehab is the deputy chief of Sports Medicine at Henry Ford Health. He sees patients at the Henry Ford Center for Athletic Medicine and Henry Ford Medical Center - Bloomfield Township.
How Can COVID-19 Impact Student-Athletes' Return-To-Play?
October 5, 2021
COVID-19 And Student Athletes: How Can the Virus Impact Return-To-Play?
The end of summer marked the start of the school year, and for student athletes, the kickoff of the fall sports season. For many, COVID-19 sidelined practices, team gatherings and games to some extent last year. And while there is still hope that young athletes will have more opportunity to play this season despite rising cases of the Delta variant, there are other factors causing concern among athletes and their parents.
According to Ramsey Shehab, M.D., a sports medicine physician for Henry Ford Health System, many athletes are concerned about reaching peak performance after a long time off or after they have recovered from a COVID diagnosis. He reassures students that the feeling of exhaustion or even underperformance compared to past years is to be expected when you take time off or after fighting an illness.
“When you are infected with a virus, it taxes your immune system, and all of your energy goes towards fighting off that infection,” says Dr. Shehab. “You’ll likely feel weak and more tired during this time.”
Fortunately, as the body begins to recover, you’ll start to feel more like yourself again as you get your energy back. But this doesn’t mean that you won’t lose some of that fitness and endurance you’ve built up.
“It only takes about a week of deconditioning to set you back from peak athletic abilities,” says Dr. Shehab. “It is completely expected that your body will need time to get back to performing at your best.”
Playing Sports After Recovering From COVID-19
The unfortunate news: COVID-19 affects people differently in the long term. Some people are able to recover and get back to their routine without delay, whereas others see further complications months after an infection.
Akshay Khandelwal, M.D., a cardiologist with Henry Ford Health System, breaks down some of the more serious findings regarding COVID-19 and your heart health.
“With COVID-19, there is a risk of direct injury like heart failure or an arrhythmia due to the stress your body is under while fighting off the virus,” says Dr. Khandelwal. “As a result, having the virus can cause inflammation of the heart, a condition called myocarditis.”
Because of this, talking to your doctor before returning to a sport is a must if you had COVID or are recovering from the virus. It is important to make sure there are no systemic changes to your body such as overall heart health and lung function. They will be able to rule out any long-term effects that could impact your fitness output.
Expert-Recommended Steps for Return-To-Play
As you get back to your game, both experts share their insights for a healthy recovery:
1. Take quarantine periods seriously. If you are sick, even if you don’t necessarily feel sick, make sure you are taking time to rest and recover properly. “Don’t try to push or overexert yourself,” says Dr. Khandelwal. “It could prolong your recovery.”
2. Get back to training slowly. “Start using low-exertion activities to get your body used to working out again,” says Dr. Shehab. “Once you are able to handle each activity, you can push ahead to something more challenging.” Realistically, it may take a couple of weeks before you are able to get back to your peak.
3. Listen to your body. If workouts seem increasingly difficult, talk with your doctor or trainer before pushing yourself further. You can also help your body recover by making healthy, thoughtful choices:
► Get plenty of sleep
► Warm up and cool down before and after workouts
► Stay hydrated
► Take breaks when you’re tired
► Practice injury prevention
► Make smart food choices
4. Get vaccinated. If medical or religious reasons, or age requirements aren’t stopping you from getting the vaccine, consider getting the shot for yourself and those around you. The Delta variant is highly transmittable, meaning that, it is much easier for it to spread to teammates and family members than the original strain of the virus.
To learn more about the COVID-19 vaccine, visit our Vaccine FAQs page.
Talk to your doctor to learn more about safely returning to a sport. To find a doctor, visit henryford.com or call 1-800-436-7936.
Dr. Ramsey Shehab is the deputy chief of Sports Medicine at Henry Ford Health System. He sees patients at the Henry Ford Center for Athletic Medicine and Henry Ford Medical Center - Bloomfield Township.
Dr. Akshay Khandelwal is an interventional cardiologist who sees patients at Henry Ford Medical Center – Second Avenue.