With temperatures dropping as we approach winter, the UK is adapting to a different kind of lockdown this November. With gyms and other public sporting facilities currently closed, many people may be looking to get their daily exercise fix outdoors again. Whether walking, jogging, cycling or other, Dr Glen Davison, Head of the School of Sport and Exercise Sciences, has provided some tips on safely exercising outdoors in colder conditions.
Dr Davison said: ‘As we embrace another lockdown, it is important to remember the importance of physical activity. Being physically active has many benefits including enhanced mental wellbeing, cognitive function, mood, reduced stress levels, as well as a reduction in many lifestyle-related risk factors for chronic diseases such as obesity, type 2 Diabetes and cardiovascular disease.
‘We also know that long periods of sitting (sedentary time) has many negative health effects, so with the increase in working from home it is important to avoid sitting/being stationary for too long without a break, even if that just means standing up and doing some light activity for a minute. The importance of exercise is well-recognised, hence the current guidelines allowing exercise outdoors.
‘Exercising outdoors is great, however, the key difference with ‘lockdown 2’ is that it comes as we approach winter. The conditions are getting colder, and darker, which brings a range of additional challenges and considerations that we need to be aware of.’
Dr Davison’s tips are:
- Use appropriate equipment/footwear: Cold weather obviously brings some additional hazards, like slip risk if frosty or icy. It is important to make sure you have appropriate equipment to minimise such risks (e.g. footwear and clothing for running and appropriate equipment/tyres if cycling). For cycling make sure your bike is ‘winter ready’ including appropriate ‘winter’ tyres, consider adding mudguards, increase routine maintenance (e.g. brakes, cleaning and lubricating/protecting components) to ensure your bike is safe.
- Cover your face to keep your nose warm: There are some suggestions that cold weather increases the risk of illness (i.e. picking up upper respiratory tract infections: URTI). There is reasonable evidence of this in extreme conditions (e.g. Winter sport athletes, or prolonged extreme cold exposure), however the effects are small in ‘normal’ winter conditions if you are only out for relatively short periods of time. There is some evidence that URTI viruses (e.g. Rhinovirus) are able to replicate better in the nasal region when it is a few degrees lower than normal body temperature, so it is possible that covering the face/keeping the nose warm might have some benefits.
- Try to avoid exercising at the times of day when it is coldest/driest: Cold dry air could bring other problems for many, as this can exacerbate conditions such as exercise-induced asthma. Using a face covering or scarf over the nose and mouth can also be a great solution here as this increases the moisture levels and warmth of inhaled air. Schedule exercise at times of the day when it is least cold/dry if possible.
- Try to avoid polluted areas/roadsides: Pollution can exacerbate conditions like asthma, immune disturbance and is generally not good for health. Avoid polluted areas and roadsides if possible or at least minimise exercise there during busy times e.g. when you know there will be lots of traffic.
- Exercise in well-lit areas: The reduction in daylight hours brings many challenges and additional safety considerations. For runners and cyclists, it is important to ‘see and be seen’, so wear appropriate clothing, reflectors and lights. Carry back-up batteries, and take a phone if possible, in case of emergency. Remember to always let friends and family know where you are and when you should be back. Try to use well-lit areas and avoid secluded and poorly lit places. Be on the lookout for trip hazards or other obstacles that may be harder to spot in conditions of bad light. If this is difficult, consider exercising at other times of day, when conditions may be more favourable e.g. during lunchbreaks if you work from home.