Afraid of Cold Weather Exercise?

Many people find it challenging enough to stick to their outdoor exercise plans when the weather's nice. But what if you don't have access to a gym and it's really cold outside? Can't it be dangerous to go out in frigid temperatures?

The surprising answer, is: nope, it's never too cold to exercise outdoors. At least not according to researchers who've studied this question.

Safe At Minus Fifty Degrees?
John Castellani is an exercise physiologist, and was lead author of a position paper on exercise and cold weather published by the American College of Sports Medicine. In a recent interview with the New York Times (registration may be required), Dr. Castellani argued that it's never too cold to go outside to exercise. “People go to the poles, people are out there when it’s minus-50 degrees, people do incredible things, and safely. There really isn’t a point where you can tell people it is not safe anymore.”

While the ACSM paper and the New York Times article do acknowledge some safety issues, these apparently shouldn't keep most exercisers at home. And they try to dispel several myths about outdoor exercise.

What About Hypothermia?
So don't people die of hypothermia when they're out in extreme weather? Well, not if you keep some advice in mind:

• Keep moving: You'll generate much more body heat this way. The position paper points out there is a large difference in body heat loss between heavy exercise and light exercise.
• Watch out for wind and wet conditions: The ACSM paper notes that even when temperatures aren't as extreme, swimmers and those exercising in the rain can experience considerable body heat loss.
• Don't wear too much--you'll sweat if you're overdressed. “You should feel cool before you start exercising,” Dr. Castellani said. “You should not feel comfortable.” (God forbid).

It's suggested you take proper medications and wear "a balaclava,” so your exhaled breath can moisten the air you breathe. (A balaclava is "a knit cap for the head and neck," according to Mirriam-Webster, even though it sounds a lot like baklava, which is a very tasty dessert but won't help you much with your breathing).

What About Frostbite?
Do make sure you don't expose your extremities to cold temperatures for long periods of time. Frostbite sets in when skin temperature drops to about 27 degrees fahrenheit.

But What if You're Just Not Used to the Cold?
Researchers claim it's a myth is that you have to acclimatize to cold weather; they say there is very little adaptation to cold over time.

Some of us spoiled Californians who shiver when the thermometer goes much below 60 degrees may find ourselves skeptical. Does that mean we can't blame our "thin blood' and are just cold weather wimps?

Well, as a wimpy Californian, I have to admit this quote in the Times article gave me pause. Timothy Noakes, another exercise physiologist, said: "Even in temperatures as low as ten to minus-20 degrees, a runner probably needs to wear no more than a track suit, mittens or gloves and a hat."

Minus 20 degrees? In just a track suit? Sorry, no thanks. But what do other people think about getting out there in really cold weather?