Winter has arrived, and many of us find it hard to stay active as the cold weather puts a damper on our warm weather activities. So, to get exercise, we take advantage of the snow and get out there to shovel, go sledding, make snowmen with the children or grandchildren, and perhaps do a hearty run even in the frigid cold.
It sounds like a good idea, but there are some serious things to think about before we exert ourselves in cold weather, especially for those of us with heart conditions. First things first: consider how the cold weather affects your body when you’re outside. And be sure to plan accordingly.
What happens to your body when it’s cold outside?
Let’s talk physics for a minute. Cold temperatures cause your blood vessels to constrict, sending your blood deeper into your core. This in and of itself is a good thing, because it helps us to conserve heat, and keeps our internal organs at a consistent warmth. But it’s also why our extremities, like our hands and feet, can get cold, numb and tingly. More importantly, our heart has to work harder than normal to pump blood through more narrow arteries, which can raise blood pressure and put stress on our heart.*
This isn’t necessarily a problem for people with a healthy heart and arteries. But if you have fatty plaque in your arteries, or have other heart-related health issues, this cold-related vessel constriction can leave you more vulnerable to stroke or a heart attack. This is especially true if you’re doing strenuous activity, such as walking fast in strong winds, pushing your car out of the snow or off the ice, or shoveling snow—a classic heart attack trigger.
Listen to your body
Most of us know when our body is feeling the stress of too much exercise. But sometimes we push on. We might feel dizzy or short of breath, but we tell ourselves to do just one more shovel full of snow. One more run around the next corner, or one more errand carrying heavy bags. This is when we need to stop, because our body is telling us something important. Perhaps you’re dizzy because your blood pressure is rising and there’s too much strain on your heart. Maybe your heart is racing because it’s pumping too fast, trying to keep your body warm. Cold weather can even cause an increase in blood clotting.
Are you more susceptible to cold weather problems if you have an existing heart condition?
Yes, absolutely. In fact, excessive exercise in cold weather can be especially dangerous if you have the following heart conditions:**
Coronary Artery Disease (CAD)
People with CAD already have narrow arteries due to plaque buildup. So, when you’re outside in the cold and your blood vessels tighten to conserve heat, the arteries can become even more narrow. This means your heart has to work even harder to pump and move your blood, raising blood pressure and increasing the heart’s oxygen needs.
Heart Failure
Exercising in cold weather can be especially challenging for people with heart failure, a condition where the heart doesn’t pump blood as well as it should. Along with the narrowing of blood vessels, cold air can make breathing feel more difficult, which causes shortness of breath. For those with heart failure, cold weather can also cause fluid retention, making it more challenging for the heart to pump blood effectively.
Hypertension
Hypertension, or high blood pressure, is a condition where the force of blood against your artery walls is consistently too high. Again, the narrowing of blood vessels from cold weather can raise your blood pressure even more. Your heart works harder to push blood through these narrowed vessels, increasing strain on your cardiovascular system.
Arrhythmia
With arrhythmia, the heart beats too fast, too slow, or irregularly. Exercising in cold weather can affect arrhythmias because the tightening of the blood vessels makes the heart work harder than normal, which can trigger even more changes in your heart rhythm. Those of us with arrhythmia may also find that the cold air activates our nervous system in a way that brings on palpitations or makes irregular heart beats more noticeable.
Peripheral Artery Disease (PAD)
Peripheral artery disease (PAD) can be a painful condition where the arteries in your legs become narrowed, reducing blood flow to your muscles. Once again, the narrowing of the blood vessels in cold weather causes additional problems for people with PAD because circulation is further compromised. With less blood reaching your leg muscles, there is often pain, cramping, numbness or even potential tissue damage.
5 smart solutions to winter exercise
All this information might sound scary. But it’s important to realize there are things we can all do to stay physically active in a smart and healthy way. Here are some smart ways to keep yourself heart healthy this winter:***
- Keep warm. Wearing layers is key here, and moisture-wicking under clothes can do wonders for you, along with gloves, scarves and hats that help you retain body heat.
- Monitor blood pressure. Monitoring your blood pressure is easy and it can help detect any spikes that you may not even feel. This is especially important for those of us with hypertension.
- Avoid outdoor physical exertion. When it’s extremely cold outside, simply avoid strenuous outdoor activity that could exacerbate any existing heart problems. Think about using a stationary bicycle inside, walking on a treadmill or working out on an elliptical machine.
- Take your medication. This is a simple one – those of us on blood pressure medications, cholesterol-lowering drugs and medicines to treat heart disease should stay vigilant in taking our meds. Remember that during the cold weather, you may have to adjust your treatments to avoid cold weather complications.
- Stay hydrated. When it’s cold outside and we sweat less, we can forget to hydrate ourselves. But dehydration can increase the risk of heart issues. Drinking enough fluids, even if you don’t feel thirsty, is crucial for maintaining cardiovascular health.
If you would like more information on how to stay heart healthy this winter, contact the Cardiology department at Premier Medical Group. We’re happy to help. Call 845-565-4400 or visit our website at https://www.premiermedicalhv.com/specialties/cardiology/
***[https://www.hospitalanddoctors.com/cold-weather-and-cardiovascular-disease-causes-symptoms-treatment-types/]