Exercising in very cold weather could harm lungs over time, researcher cautions. High-intensity running or ski racing below -15 C can cause irreparable lung damage, says exercise physiologist who recommends three ways to prevent it.
If temperature or wind chill starts to dip around 0-degrees it's time to consider staying indoors and opting for other options such as running on a treadmill or cross training.
The bottom line: There is no risk you will freeze your lungs running anywhere on Earth.
Michael Scharf, inhaling cold air may cause bronchial irritation and cough. If you have asthma or chronic obstructive pulmonary disease (COPD), the cold air “may induce bronchial tightening or constriction leading to cough, wheeze and shortness of breath.” The cold air isn't the only culprit affecting your breathing.
Covering your mouth and nose can help
Some people have problems with cold air when out running. Cold air is normally dry and can irritate the airways. Running with a light scarf or buff over your mouth and nose helps by collecting moisture and warming the air a little before you inhale it.
Exercising in very cold weather could harm lungs over time, researcher cautions. High-intensity running or ski racing below -15 C can cause irreparable lung damage, says exercise physiologist who recommends three ways to prevent it.
Extreme cold (below 32 degrees F) and strong winds can cause fatigue and shortness of breath in anyone, but especially in those with COPD.
Running in the cold isn't necessarily bad for you, but it can be uncomfortable. You may experience numbness of the hands and feet, a runny nose, chilly air hurting your nose and lungs and tight muscles. You can still enjoy the benefits of running by tweaking your routine, such as: Increasing your warm-up time.
Tips to Help Prevent Asthma Symptoms This Winter
If cold air is a trigger for you, the best way to keep in control is to stay indoors on the coldest days. Some experts suggest any day when temperatures drop below 10 degrees F is a dangerous time to venture outside.
States along the Mississippi and Ohio rivers have the highest COPD prevalence. State prevalence rates range from 3.7% in Hawaii to 13.6% in West Virginia.
Cold air can cause your airways to narrow. This can increase the amount of mucus you produce and make it harder to breathe. Cold, dry air can also irritate your airways and make symptoms like wheezing, coughing and breathlessness worse.
The optimum temperature of respiration is 34–35°C., with limits at about 10° and 50°C.
Stay Hydrated: Cold air can be dehydrating, so drink water before and after your run. 5. Check the Temperature: If the temperature drops below -20°F (-29°C) or the wind chill is extreme, consider moving your run indoors. For most people, running in the cold is safe with the proper precautions.
A general rule of thumb is to wear clothes that are appropriate for weather 15 to 20 degrees warmer than the actual temperature. For example, if you're planning to run in 30 degree weather, dress as if it's 45 to 50 degrees. This ensures that you stay warm during your run without overheating.
Understand heat index dangers: Avoid running outside if the heat is above 98.6 degrees and the humidity is above 70-80%. If the humidity in the air is so high that it prevents the process of evaporation of sweat from the skin, you can quickly overheat and literally cook your insides from an elevated body temperature.
Your body does its best to keep your core temperature between 97 and 99 degrees Fahrenheit, and your lungs are encased within the thoracic cavity. Unless your whole body is at risk, freezing your lungs should not be a risk. Your body is well-designed to adapt to cold air.
The 4x4x4 method is a simple but effective approach to managing asthma symptoms during an attack. It involves giving 4 puffs of Ventolin, the casualty talking 4 breaths after each puff and waiting 4 minutes. The goal of this technique is to regulate breathing and alleviate the symptoms of an asthma episode.
Silent asthma is just what it sounds like: asthma that sneaks up on you quietly. Instead of the obvious wheezing or gasping for breath, you might feel nothing at all, even though airways are becoming more inflamed.
The irritation of the cold dry air causes the lungs to react, resulting in more inflammation, the muscles around the airways constricting and narrowing and more mucous clogging the airways. People with asthma or COPD describe this as feeling short of breath or having a tight or burning feeling in the chest.
Many folks can do moderate runs lasting less than an hour on an empty stomach with no problem. (Though you certainly can eat beforehand if you want to.) But if you're going longer or are doing something intense like intervals, hills, or speedwork, it's a good idea to get something in your stomach, says Scott.
What actually happens is that the wind or cold air inhaled by the nose feels colder. This cold air triggers excessive mucus production. Unfortunately, it is this excessive mucus production that traps bacteria, viruses, and fungi to develop. So, it is not cold or damp air that is the main cause of contracting pneumonia.
Benefits of cold weather running
Boosts metabolism. Our bodies are programmed to preserve fat, slowing down our metabolisms in response to decreased exercise. Running in the cold 'tricks' the body, altering metabolism slow down, and helping to maintain a healthy weight. Elevates your mood.
Cold air is often dry air, and for many, especially those with chronic lung disease, that can spell trouble. Dry air can irritate the airways of people with lung diseases. This can lead to wheezing, coughing and shortness of breath.