Regular exercise is a must when you have polycystic kidney disease (PKD). However, cold winter temperatures, ice, and snow can make outdoor workouts hazardous. We asked Lauren Schaffer, a physical therapist at the University of Kansas Health System (a PKD Foundation Center of Excellence), for advice. Here are her five tips for exercising safely in winter.
1. Stay Hydrated
“I often have to remind clients to keep drinking water in winter because they don’t have the same urge to drink as they do in hot weather,” Schaffer says. Keep in mind, thirst isn’t the best way to tell if you’re low on fluids, so be sure to drink water before and after you exercise, even if it feels unnecessary.
2. Layer Clothing the Right Way
When it comes to exercising safely in winter, what you wear matters. Wearing layers helps prevent your body from losing heat. The most effective approach: Start with a light synthetic shirt and pants that absorb sweat, then top them with a layer of insulation (sweatshirt, fleece, or jogging pants). Finish with a waterproof or water-resistant jacket and bottoms to keep you warm and dry.
3. Always Bring Your Phone
You may need to call someone to pick you up if you get too cold to continue exercising or if you slip and fall on snow or ice.
4. Take a Shorter Path
Not sure you can tolerate the elements well enough to do your usual walk or jog? Cut your route in half. If you still feel comfortable when you finish, you can always do another lap. But don’t worry if you can’t. “Getting as little as 20 minutes of exercise is better than nothing,” Schaffer says.
5. Know the Signs of Hypothermia
When your body temperature drops below 95°F, hypothermia occurs, and it can be deadly. Seek medical attention if you develop signs of the condition, which include shivering, slurred speech, slow and shallow breathing, and drowsiness.
While cold weather can be challenging, exercising safely in winter is possible with planning. Keep these five tips in mind to make your next workout a success. To find even more resources for living healthy with PKD, check out our magazine, PKD Life.
