Winter morning walks: Hidden dangers lurking in the cold

KATHMANDU: For many, morning walks symbolize a fresh start to the day, offering a moment of calm and physical activity before the world wakes up.

However, as winter sets in, the cold season brings more than just frost and snow—it introduces a host of risks that can turn a seemingly harmless habit into a dangerous endeavor.

Here’s a deep dive into why morning walks in winter require extra care and how to stay safe while embracing this routine.

The dangers of winter morning walks

1. Freezing temperatures & frostbite

Winter mornings often bring subzero temperatures, which can quickly affect exposed skin. Prolonged exposure to freezing conditions can lead to frostbite—a condition where tissues freeze, causing numbness, discoloration, and even permanent damage. For walkers unprepared for the cold, frostbite can occur in as little as 30 minutes.

2. Respiratory challenges

Breathing in cold, dry air during brisk walks can irritate your airways. This is especially concerning for people with asthma, chronic obstructive pulmonary disease (COPD), or other respiratory issues. The cold air can tighten airways, making breathing difficult, and even trigger asthma attacks in sensitive individuals.

3. Slippery paths & fall hazards

Winter mornings often feature icy sidewalks, frosty roads, and hidden black ice. Even experienced walkers can lose their footing, leading to bruises, sprains, fractures, or more serious injuries. According to safety studies, slip-and-fall incidents spike dramatically during icy seasons.

4. Heart strain in the cold

Cold weather forces the body to work harder to maintain its core temperature. For those with existing heart conditions or poor cardiovascular health, this additional strain can increase the risk of heart attacks or angina. Studies show that the heart works 10–20% harder in cold temperatures compared to moderate conditions.

5. Polluted winter air

Winter inversions, a phenomenon where cold air traps pollution near the ground, lead to poor air quality, especially during early mornings. This polluted air, laden with fine particles and harmful gases, can exacerbate respiratory issues and harm overall health.

Precautions for a safe winter walk

If you’re not ready to give up your beloved morning walks, don’t worry. With a few adjustments, you can continue your routine safely.

1. Dress Warmly and Appropriately

• Layer up with thermal clothing and a waterproof outer layer to block wind and moisture.
• Cover extremities—wear gloves, a hat, and a scarf to protect your hands, head, and neck.
• Insulated footwear with a good grip is essential for avoiding slips.

2. Time it right

Avoid the coldest part of the day by choosing late morning or early afternoon for your walk. This way, temperatures are slightly warmer, and frost on sidewalks may have melted.

3. Warm up before you head out

Cold muscles are more prone to injury. Do a short indoor warm-up to loosen your joints and increase blood flow before stepping outside.

4. Walk safely

• Stick to well-lit paths and avoid areas prone to ice buildup.
• Use walking poles for extra balance if necessary.
• Take small, deliberate steps and avoid rushing.

5. Monitor air quality

Check pollution levels before heading out. If the air quality is poor, it’s better to walk indoors or wait for a day with better conditions.

6. Stay hydrated

It’s easy to forget hydration in winter, but the cold doesn’t eliminate your body’s need for fluids. Drink water before and after your walk.

Balancing safety & fitness

Walking is one of the best low-impact exercises, and winter doesn’t have to put an end to it. By understanding the risks and taking the proper precautions, you can enjoy the crisp winter air while staying safe and healthy.

Embrace the winter season responsibly, and let your walks refresh your body and mind without compromising your safety.