By Jeffrey S. Harrison
Personal Training Director

If you live in southeastern PA, most likely it is not because of the climate. While I am certainly not a big fan of winter (dreaming of sun drenched beaches), it is no excuse to put the exercise program on hold.  For some, winter provides plenty of opportunities for physical activity unique to this time of year.  Skiing, snow boarding, ice skating, sledding, even dreaded snow shoveling all provide new physical stimuli to the body. Even year round activities such as biking or running can still be enjoyed, provided you take the necessary precautions to protect yourself from the dangers of exercising in the cold. 

The Dangers

Hypothermia is a condition in which the internal body temperature drops below 96ºF. Normal body temperature is 98.6ºF, so though it may seem that only a two degree difference should not be that big a deal, your body systems begin to struggle.  This is especially true with young children and the elderly whose body systems are not as strong to handle the effects of the cold.  Frostbite is the freezing of the skin and damage to the underlying layers. Though not as life threatening as hypothermia, it can cause permanent damage to your skin. Frostbite left untreated can result in the permanent loss of skin or in extreme cases, full or partial limbs.   

The Signs and Symptoms  

For hypothermia, signs and symptoms include body temperature lower than 96ºF; shivering at first, then no shivering; pale, cold skin, including the abdomen and chest; unusual change in appearance or behavior during cold weather; slow, sometimes irregular heartbeat; slurred speech; shallow, very slow breathing; sluggishness; confusion.  For frostbite, signs and symptoms include numb, tingling skin; pale skin that eventually becomes hard and begins to blister; loss of function in affected area 

Prevention 

To avoid hypothermia and/or frostbite, you should do one or a combination of the following: wear warm, layered clothing when outdoors, preferably wool and polypropylene; protect the extremities – hands, head, ears, feet; avoid alcohol consumption when planning to be outside.  Most of all, water consumption while exercising in the cold needs to be just as high a priority as if exercising in the heat.  Water still leaves the body, mostly through respiration and sweat, as it does in the heat, even if not as noticeable.                        

For those of you who still might prefer the warmth (as I do), then get inside and get the body moving.  Before  you know it, summer will be here and you’ll begin to wonder where that time went.