Exercising in cold weather, especially with high intensity or in polluted conditions, presents substantial health risks, including respiratory diseases, stroke, high blood pressure, and other cardiovascular issues. Doctor Nguyen Huy Hoang of the Vietnam Undersea and Hyperbaric Medicine Association, emphasized that while physical activity is beneficial, improper exercise during cold spells can be detrimental.

The body's natural response to cold profoundly impacts the cardiovascular system. When exposed to cold, peripheral blood vessels in the skin, hands, and feet constrict, redirecting blood flow to vital organs like the heart and brain. This vasoconstriction increases the risk of stroke and elevated blood pressure. Furthermore, cold temperatures alter blood properties, making it thicker. Combined with uneven blood flow in any existing atherosclerotic segments, this creates an environment conducive to the formation of small blood clots. These clots can become lodged in smaller vessels; if they travel to the brain, they can cause ischemic stroke, or if they block coronary arteries, they can lead to myocardial infarction.

Beyond cardiovascular concerns, cold weather also impacts muscles and respiratory health. Nerve conduction slows, and muscles, tendons, and ligaments become less elastic, while joint fluid thickens. These changes elevate the risk of muscle tears and sprains. When exercising, the body sweats, and this moisture on the skin rapidly loses heat to the cold wind, potentially leading to localized hypothermia. Increased breathing rates during exercise, which can multiply lung ventilation many times over resting levels, also pose a risk. Exercising in heavily polluted conditions can trigger a systemic inflammatory response, further increasing the risk of respiratory illnesses such as pneumonia and bronchitis.

Keeping warm before going out in cold weather helps prevent stroke and high blood pressure. Photo: Ahmedabad Mirror

To mitigate these risks, several precautions are essential for safe exercise in cold conditions. Individuals should undergo a health screening before starting a new exercise regimen. High-risk groups, including men over 45 years old, women over 55 years old, and those with high blood pressure, diabetes, dyslipidemia, or a family history of stroke or myocardial infarction, should exercise particular caution. It is important to keep the body warm by wearing multiple layers of clothing and to put on warm clothes immediately after finishing a workout. Adequate nutrition and hydration are also crucial. Avoid consuming alcohol before and after strenuous activity. Prioritize exercising in covered, wind-sheltered areas, and always monitor air quality index before starting a session.

Recognizing warning signs and knowing how to respond is crucial during cold-weather workouts. If sudden dizziness, staggering, an unsteady gait, weakness, numbness, or difficulty speaking or slurred speech occurs while exercising, immediately stop the activity. Help the individual lie or sit in a safe position and call for emergency medical assistance.

Thuy An