Heartfelt guide to winter morning walks
As a cardiologist I am very often asked the question. If it’s safe or even beneficial to continue their morning walks when the temperature drops and the world outside is cold and frosty. My answer, for most people, is a resounding yes! A crisp winter morning walk can be a wonderful gift to your heart and overall well-being. Let’s talk about it.
The warm benefits of a cold walk
You might think that staying tucked in a warm bed is the best thing for you on a cold morning, but your heart often has a different idea. Here’s why a morning walk in the winter can be so good for you:
(a) A stronger heart: When you walk in the cold, your heart works a little harder to pump warm blood throughout your body. Think of it as a gentle workout for your heart muscle, making it stronger and more efficient over time.
(b) Improved blood circulation: Physical activity like walking helps to improve your circulation. This is especially important in winter when our blood vessels can constrict due to the cold.
(c) Boost your mood: Winter can sometimes bring feelings of sadness or lethargy, often called the “winter blues.” An early morning walk, especially when the sun is out, can boost your mood by releasing endorphins, your body’s natural feel-good chemicals.
(d) Better calorie burn: Your body uses extra energy to stay warm in the cold. This means you can burn a few more calories during a winter walk compared to a walk in milder weather.
Precautions to take
To enjoy these benefits safely, you need to be smart about your winter walks. Here are some precautions I recommend to all my patients:
Layer up: Dress in layers. You can remove a layer if you get too warm. The layer closest to your skin should be a material that wicks sweat away. The outer layer should be wind and waterproof.
Protect your extremities: A significant amount of body heat is lost through your head, hands, and feet. Always wear a warm cap, gloves, and warm, comfortable socks.
Warm-up inside: Before you step out, do a few minutes of light stretching or walk around your house to get your muscles ready.
Proper footwear: Wear boots or shoes with good traction to prevent slips and falls on icy patches.
Stay hydrated: You can still get dehydrated in the cold, even if you don’t feel as thirsty. Drink a glass of water before and after your walk.
Listen to your body: If you feel any chest pain, shortness of breath, dizziness, or unusual discomfort, stop immediately and go inside.
Who should be cautious or avoid winter walks?
While beneficial for most, an early morning walk in severe cold is not for everyone. I advise caution or avoidance for individuals with:
- Certain heart conditions: If you have been diagnosed with a heart condition like angina, have recently had a heart attack, or have heart failure, you must speak with your doctor before exercising in the cold. The cold can put extra strain on your heart.
- Uncontrolled high blood pressure: Cold weather can cause a temporary spike in blood pressure. If your blood pressure is not well-managed, it’s best to exercise indoors.
- Severe asthma: Cold, dry air can be a trigger for asthma attacks.
- If you’re feeling unwell: If you have a fever, flu, or any other illness, it’s best to rest and recover before resuming your walking routine.
The most important advice I can give is this: If you have any chronic health condition, please talk to your doctor before starting or continuing an exercise routine in the winter.
How much is just right?
For most healthy adults, a brisk walk for 30 minutes a day, five days a week is a great goal. However, on very cold days, you might want to shorten your walk to 15-20 minutes. The key is consistency. It’s better to take a shorter walk every day than to take a very long walk once a week.
Don’t worry about speed. Walk at a pace where you can still hold a conversation. The goal is to get your heart rate up a bit, not to run a race.
I practice what I preach and even in the coldest weather anywhere in the world where I am, I feel incomplete if I do not go for an outdoor walk. Barring a day when it is snowing or raining.
In conclusion, don’t let the winter season freeze your fitness goals. With the right precautions, an early morning walk can be a safe, invigorating, and heart-healthy way to start your day.
Stay warm and keep walking
Prof Upendra Kaul, Founder Director Gauri Kaul Foundation
