When the weather is warm, it’s easy and enjoyable to get outside for a walk, bike ride, jog, or pickup sports game. Unfortunately, that motivation to get outside can be hard to find on cold days filled with snow and rain. Don’t let the cold discourage you from getting outside!

Did you know exercising in cooler temperatures has several advantages to exercising in warmer conditions?

• According to Harvard Health Publishing, cold weather may improve endurance and exercise efficiency.
• Exercise strengthens your immunity, making exercise during cold and flu season incredibly important. Simple bacterial and viral infections can be prevented with just a few minutes of movement each day.
• It’s easier to exercise without heat and humidity present. Plus, the winter chill can help you feel more awake if you’re exercising early in the morning or after a long day at work.
• Exercising outdoors is a great way to get some Vitamin D, which can help boost your mood and keep your circadian rhythm in check.

Tips for Exercising in Cold Weather

• Plan workouts ahead of time and check the weather.
  • Walking/running during a snowstorm or when the temperature falls below 0° F can lead to an increased risk of injury due to falling, hypothermia, or frostbite.
• Try placing your workout clothes near a heater so they’re warm when you put them on.
• If you’re trying to exercise after work, put on workout clothes as soon as you get home.
• If you want to exercise first thing in the morning, consider sleeping in your workout clothes.
• Take a walk during your lunch break for the warmest temperatures and the most daylight.
• Focus on the mental health benefits of movement, such as stress reduction, improved memory, better sleep, and stronger resilience.
• Change your goal from “workout for 30 minutes” to “get to the gym” or “play a workout class on my laptop.”
  • Abbreviated workouts are okay to do and are sometimes needed!
• When exercising outside, layer up.
  • Your base should be a thin layer of synthetic fabrics designed to keep you dry.
  • If it’s cold enough to need a middle layer, a polar fleece jacket or sweatshirt is perfect for extra warmth.
  • Your outer layer should be a shell designed to shield you from wind, snow, and rain.
• Exercising in the cold still sound unappealing? Find an indoor exercise class or try swimming at an indoor pool.

Outdoor Activities to Try

Sometimes it’s easier to get excited about a new workout than implement your regular exercise routine in cold weather. Looking for inspiration? We’ve compiled a list of outdoor activities to try this winter.

• Ice Skating
  • Ice skating is one of the most accessible winter exercises – and it’s great for your legs and core! Ice skating rinks are available all over the country, no matter what the climate is. Plus, if you need skates, they’re usually available for rental for less than $10.
• Ice Hockey
  • Ice hockey, like ice skating, has similar advantages. Most towns have their own league at the local ice rink. Just make sure to wear appropriate protective gear!
• Shoveling Snow
  • To get in a productive and tough workout, shovel the driveway or sidewalk! Shoveling snow works your obliques, legs, and back, combining core strength and aerobic training into one convenient exercise.
• Sledding
  • Sledding necessitates using different groups of muscle to control your balance and steer as you speed down hills. Not to mention, walking uphill in the snow is one of the most effective exercises for your legs.
• Cross-Country Skiing
  • This workout is hard work and a great calorie burner because you’re using nearly every muscle in your body simultaneously. Cross-country skiing is also good for bones and heart health, easy on joints, and improves coordination.
• Snowshoeing
  • Snowshoeing can burn about 500 calories an hour, making it an excellent workout. It activates your quads, hamstrings, glutes, and calves while getting your heart racing.

Safety and Awareness

To avoid winter hazards like hypothermia and frostbite, it’s essential to take precautions when spending time outdoors in the winter. Heat is removed from your body by cold temperatures, strong winds, and moisture. To stay warm, make sure to layer (discussed above) and avoid spending too much time outside when the temperature or windchill is below 0° F. To prevent frostbite, make sure to wear gloves, a hat to cover your ears, a scarf or cloth mask to cover your nose, and thick socks.

Hypothermia occurs when body temperature drops below 95° F and the body is unable to produce enough heat to maintain a normal body temperature. Signs and symptoms of hypothermia include:

• Shivering
• Mental confusion
• Slowed reactions
• Sleepiness
• Lack of coordination
• Cold feet and hands
• Slurred speech

If you begin experiencing signs of hypothermia, move indoors, remove wet clothing, and wrap up in dry blankets immediately. If symptoms persist or you find it difficult to warm up in a reasonable amount of time, call 911.

Have fun, stay safe, and try to remain active this winter season!