Why Are Cardiologists Warning Against Early Winter Outings?

Going for an early morning walk is widely considered one of the best ways to begin the day, and it is a routine many cherish. Morning strolls not only give you a fresh and active start, but also do wonders for your health. Nevertheless, as cold waves and winter fog grip northern states across the country, doctors, particularly cardiologists, are warning against these outings. Winter mornings bring dense fog and chilly waves that may increase the risk of heart attacks and strokes, especially in older age groups.

As winter sets in, the number of patients suffering from heart attacks and cardiovascular diseases increases. Cardiologists suggest that these early morning winter walks are one of the major contributing factors. To understand this situation, the editorial team at Onlymyhealth spoke to Dr Saumya Sekhar Jenasamant, Consultant Cardiothoracic & Vascular Surgeon at KIMS Hospitals, Thane, and Dr Basavaraj Utagi, Senior Consultant Cardiologist at Fortis Hospital, Cunningham Road, Bengaluru. Read on to see what these heart specialists share with us.

Early Morning Walks and the Risk of Heart Attacks

Taking early morning walks in winter can be significantly stressful for the heart. Dr Saumya Sekhar Jenasamant underlines that this is because cold winter conditions cause vasoconstriction, the narrowing of blood vessels, making it extremely difficult for blood to flow through them.

Dr Basavaraj Utagi explains that the early morning hours, especially between 5 am and 8 am, are already a high-risk period for heart attacks due to natural changes in the body’s circadian rhythm. “Cold exposure also increases blood thickness and platelet aggregation, raising the chances of clot formation. When combined with sudden physical exertion, such as brisk walking immediately after waking, this can overwhelm the heart, particularly in people with underlying conditions like hypertension, diabetes, high cholesterol, or undiagnosed coronary artery disease,” he adds.

Furthermore, dehydration, which is common in colder months due to a reduced thirst sensation, adds further strain to the cardiovascular system.

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The Risk of Stroke

As Dr Jenasamant notes, there is also an increased risk of stroke with the onset of cold weather, especially for those with high blood pressure, high cholesterol, or narrowed arteries leading to the brain.

“Lower temperatures cause the blood to thicken slightly, thereby increasing blood pressure. This can lead to decreased blood flow reaching the brain, increasing the possibility of blood clot formation or arterial spasms in susceptible individuals, even if they do not have traditional risk factors.”

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Warning Signs to Watch For

Dr Jenasamant warns that heart attack symptoms are not always dramatic and may be subtle, especially in older adults, women, and people with diabetes. Here are a few warning signs one should look for:

For Heart Attack

• Chest discomfort or pressure
• Pain radiating to the left arm, neck, jaw, or back.
• Unexplained shortness of breath
• Sudden fatigue or dizziness
• Nausea and cold sweats
• Palpitations

For Stroke

• Face drooping or numbness on one side of the body
• Arm weakness
• Speech problems or confusion
• Terrible headache or vision changes

If any of these symptoms develop during or after walking, individuals should seek immediate medical care and stop the activity immediately.

Ways to Make Your Winter Morning Walks Safer

To reduce risk, it is advisable to avoid walking during the coldest hours of the morning. Dr Sekhar suggests waiting until the sun has risen and the environment has warmed up. He also recommends a warm-up of 8 to 10 minutes performed indoors.

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Dr Utagi agrees, stating that a proper warm-up is essential to allow the cardiovascular system to adapt gradually rather than abruptly. The experts recommend these additional precautions:

• Always wear multiple layers and cover your head, hands, chest, and ears
• Inhale through a scarf or mask to help warm the air before it reaches your lungs
• Walk more slowly rather than running, especially in areas with high air pollution
• Drink plenty of water even if you do not feel thirsty
• If you have existing health concerns, walk with a friend or family member
• People with known heart disease or diabetes should consult their doctor before continuing a winter exercise routine and must never push through pain

Healthy Alternatives to Early Morning Walks

Both experts agree that indoor physical activity is often safer during winter. Here are a few alternatives to consider:

• Practice stretching, yoga, light strength training, aerobics, or dance
• Stationary cycling, walking in indoor corridors, or using a treadmill provides cardiovascular benefits without cold exposure
• Walking in the mid-morning or afternoon is a great alternative, as temperatures are more moderate and the body is fully awake
• Practice breathing exercises, aerial yoga, or use resistance bands and skipping ropes indoors

Dr Utagi emphasises, “The key to your fitness is consistency rather than timing. Regular, moderate physical activity performed safely offers greater long-term benefits than rigidly following early morning routines that may increase health risks.”

Bottomline

While walking is a great practice that does wonders for your physical and mental health, it is important to consider when and where you walk. In metropolitan cities where pollution levels and winter smog are high, the risk of cardiovascular diseases, including heart attacks and strokes, increases significantly. If you are already dealing with a chronic illness, be extra cautious and consult your doctor before heading out into the cold.