When in doubt, move your workout indoors

Exercising outdoors on winter mornings is generally safe and beneficial for heart health for most people, but cold temperatures can introduce additional strain on the cardiovascular system if precautions are not followed, cardiologists warn.

Speaking to Mathrubhumi, Dr MN Bhat, Consultant – Cardiology at KMC Hospital, Mangalore, said that while regular exercise remains one of the most effective ways to maintain heart health, cold weather changes how the body responds to physical activity.

“For most people, a winter morning workout is safe and can be highly beneficial for heart health, but it does introduce specific stressors that require smart management.”

Dr Bhat said that exposure to cold air causes blood vessels to constrict as the body attempts to conserve heat, leading to a rise in blood pressure and heart rate.

“Cold air causes your blood vessels to constrict (narrow) to conserve heat. This can raise blood pressure and heart rate, which will increase the workload on your heart.”

He explained that for individuals with diabetes, hypertension, or undiagnosed heart disease, this added strain may, in rare cases, increase the risk of a cardiac event, particularly in the early morning hours.

“The combination of higher blood pressure, increased heart rate, and colder, thicker blood can, in rare cases, increase the risk of a heart attack… This risk is highest in the early morning when blood is naturally more ‘sticky.’”

Cold air can also trigger breathing difficulties, especially among people with respiratory conditions. “Breathing cold air can cause wheezing. For people with asthma, this can be dangerous.”

Another concern during winter workouts is hypothermia, particularly if individuals are inadequately dressed or exercise outdoors for prolonged periods.

“If you're underdressed or out for too long, your core temperature can drop, putting immense strain on your entire system.”

Despite these risks, Dr. Bhat stressed that winter workouts remain highly beneficial for healthy individuals when done correctly.

“For a healthy individual, the heart adapts well, and the benefits far outweigh the risks when done correctly.”

He added that exercising in cooler temperatures can improve circulation, metabolism, and the body’s ability to regulate temperature over time.

“A morning workout kickstarts your metabolism and improves circulation, which is great for overall cardiovascular health. Regular exercise in cooler temperatures can improve your body's thermoregulation and cardiovascular efficiency.”

To minimise risk, Dr Bhat advised warming up indoors for 10–15 minutes before stepping out, wearing layered and moisture-wicking clothing, protecting extremities such as hands and ears, and maintaining hydration even in cold weather.

He also urged people to stop exercising immediately and seek warmth if they experience chest pain, severe breathlessness, dizziness, palpitations, or numbness in the extremities.

“When in doubt, move your workout indoors.”