As the seasons change and we start to experience colder weather in the fall and winter, a lot of people start to cozy up in their houses, seek the gym and inside exercise equipment, in order to get in a good workout. I get it – it is cold! Being outside in horribly cold weather can be daunting and makes you want to run for the fireplace in seconds. However, there are ways to continue staying fit during the wintertime and still get workouts outdoors without feeling like your toes and fingers are freezing off! Continuing to maintain your health and fitness levels in the colder months is extremely important. It is easy to fall into a pattern of rest and laziness, especially as the holidays come around, but your body will be screaming for some exercise!
Maintain your fitness levels year-round for optimal health and, for those colder days, we got you covered with these winter fitness tips below!
Health Benefits of Colder Exercise
Despite the way we tense up when we hear about having to exercise in the cold, there are actually a number of benefits on our health. Cold weather can improve your endurance as your heart does not have to work as hard (1). You also sweat less and use less energy, which aids in exercising more efficiently (1). There are several studies that have shown exercising in cold weather works to transform “white fat,” which is prominently found in our stomach and thighs, into calorie-burning brown fat (1).
Continuing exercise in the wintertime also has the added benefit on receiving consistent sunlight. Many individuals often experience what is called “seasonal depression” in the winter months. Maintaining direct sunlight exposure for at least 10 minutes a day has been shown to prevent seasonal depression (1).
Check Weather Conditions First
This tip is especially true in areas where wind-chill and extreme rain and snow conditions are frequent in the winter months. Check your forecast before you even go outside and use the weather conditions to consider the length of time spent outside, or if it is even safe for exercising outside. If there is a lot of wind on an abnormally cold day, you can experience a severely cold wind chill. Even with the right clothing, wind-chill can make exercising entirely unsafe at certain extreme temperatures (5). The wind-chill is strong enough at these lower temperatures to move through your clothing layers into the insulation layer, potentially exposing you to frostbite (5). Look for wind-chills that are below 5 F or 15 C, as the lower you go below this level, chance of frostbite increases substantially (5). Choose an indoor exercise entirely and avoid the outdoors if you are dealing with any temperatures below 0 F or -18 C. Additionally, if there is active snowfall or rainfall, consider an indoor workout unless you have head-to-toe waterproof gear in your possession. Getting cold makes it harder to stay insulated and warm, and also presents a risk unless you have the correct equipment.
Layering Correctly is Key
Layering is probably the most beneficial tip when it comes to exercising comfortably in colder temperatures. Your base layer, closest to the skin, should be moisture wicking (such as a synthetic material like polypropylene or polyester) which draws moisture away from the body (5). Do not use cotton. The reason your base layer needs to be moisture wicking is wearing a bunch of clothing can cause the body to overheat, even if you are in cold temperatures. You could potentially faint from overheating, and it’s important to make sure the layer closest to your skin will prevent heat and moisture from being trapped within you. Limiting the effects of too much body sweat being stuck is important to also prevent too much moisture loss and cold injury risk (3). Your next layer should be primarily for insulation and warm from the elements around you. These layers can be made of material like fleece or wool (2,3,5,6). The number of these layers plus the outer layer is entirely dependent on the weather conditions and needs of your body. Lastly, your very top, outer layer should be a very lightweight layer that is water-repellent, wind-resistance, and breathable (2,5). You can also accent the clothing with hats, beanies, face masks, and mittens in order to prevent conditions like frostbite (3).
However, it is good to know that the number of layers and thickness is entirely based on the current weather conditions and exercise intensity. As exercise intensity increases, the number of layers and clothing required on a person decreases (3). If you are wearing far too many layers and clothing and engage in something intense, you are setting yourself up for overheating, getting sick, and potentially injuring yourself. You should be a little cold before you begin your workout – this is okay!
Dress Appropriately and Cover the Right Areas
The dress appropriately section continues off of the first section with a bit more advice on the right clothing needed for working out in cold weather.
Your head, hands, feet, and ears are the most vulnerable to frostbite from the elements. Make sure these areas are appropriately covered. If the temperatures are very cold, wear gloves against the skin that have a wicking material like the ones we mentioned previously (polypropylene or polyester) and then cover the outer layer with heavier mittens made of wool and fleece (5). If you get sweaty during the workout, simply remove the outer layer. For the feet, wear warm thermal socks (2).
Additionally, cold air into the lungs can actually restrict your airway and make it more difficult to breathe than usual (2). If the temperatures are very cold, consider wearing a mask or a scarf wrapped around or covering your mouth and nose in order to warm the surrounding air before it enters your lungs (2).
Shoes are one of the most important parts in exercise and are just as important to consider in cold weather. If you’re planning to wear thicker, thermal socks, you may benefit from having workout shoes that are a half size or 1 size up than your normal shoe size to have the extra room for the thick material (5). Make sure the shoes have good traction in case of an increased chance of slip from rain, snow, or ice (1).
Needed Equipment and Necessities
Wear sunscreen every time you go outside to workout, but ESPECIALLY if you are planning to exercise in colder weather. Snow actually increases your chance of sun damage because the snow is highly reflective to sunlight (1). Wear a sunscreen that blocks UVA and UVB rays and consider a lip balm as well which contains sunscreen (5). If you are exercising later in the day when the sun is going down or early in the morning, it may be beneficial to have your outer layer have reflective properties to keep you safe from vehicles (5).
The colder weather can be quite jarring, so consider buying some heat packs which you can store in your shoes, mittens, shirt, pants, and more (5). These heat packs warm up very easily and are small enough to fit in areas you may experience more coldness (such as the fingers).
HYDRATE, HYDRATE, HYDRATE. As mentioned previously, the cold in contrast with the heat of the insulated layers can not only increase the amount of swear we experience but increases the amount of moisture loss in our bodies once that moisture is wicked away due to the cold weather. You can easily become dehydrated due to this process, and dehydration is even harder to spot in colder temperatures. Drink plenty of water before, during, and after your workouts (5). As an extra tip, if you notice your lips are chapped, you NEED far more water (2).
Warm Up Properly
Although warming up is important with any exercise routine, it is a NECESSITY in colder temperatures. Colder muscles are at an increased risk of experiencing a strain or injury (1). You should do a warm-up before your main workout. Begin with warming up those muscles with active, dynamic stretches as this can loosen your joints, increase blood flow, and warm up all muscles and tissue (1). For example, you can do knee-highs, arm circles, lunges, squats, step ups, and more.
Some Intense Cardio Options May Not Work
This is a small tip but necessary to point out before you start picking and choosing the kinds of workouts to do in the cold. A lot of stop-and-go exercises, like high intensity interval training mixing running and walking, may not be a good choice in extremely cold temperatures. These kinds of activities often make individuals more vulnerable to the cold and the effects of the cold due to the amount of sweat produced, as when you perform the “cool down” section of the exercise, you will quickly become cold (5). Cold weather adds a lot of stress to the body, so be sure to begin your workouts a lot slower than usual and build up to your regular intensity (2). You know your body more than anyone else, but it may require some more patience in the colder weather.
Utilize Your Lunch Break At Work (Consider The Time of Day)
A lot of individuals try to get a workout in before their work in the morning or after working in the evening. The problem with this is that in the early morning and later at night, colder temperatures are even worse than in the middle of the day. If possible, utilize your lunch break to get a workout in when the weather is at its warmest that day (4). The middle of the day is the warmest part, and you are less likely to deal with intense snowfall, rainfall, or windchill. Moving on your lunch break as well is beneficial for your long-term health, even if you are unable to get a major workout in, because a break from sitting at your desk is necessary to prevent a lot of aches and pains. Even doing some yoga and stretching is better than anything.
Household Chores
If getting outside is not working out for you and the weather is more dangerous, try getting some household chores in. Doing active chores around the house can be a great cardio and strength training option, while also helping you stay productive and accomplish necessary things around the home. Try giving your home a deep clean, vacuum the space, do laundry, or reorganize furniture. Active chore days are much better than sitting around and missing a workout due to the cold. Get up and get some things done. You’ll feel much better at the end of the day.
At-Home Workouts or Fitness Classes
Finally, it is important to understand that sometimes we simply need to workout at home to stay safe – and that’s okay! You can get in a great workout from home with little to not equipment. Many online fitness instructors and gyms offer virtual fitness classes to do from the comfort of your own home. You can even find FREE content on YouTube to follow if you want a guide for workouts at home. Make sure to choose one relative to your skill and fitness level, and enjoy some music to keep it fun and exciting (4)!
Concluding Caution for Hypothermia and Frostbite
For those in climates that get frigid winter temperatures, it is important to be mindful of hypothermia and frostbite risk. If you start to experience anything like major fatigue, intense shivering, a slurring of speech, or more, seek emergency mental attention (1).
Frostbite is an injury to the body that is caused by freezing. Frostbite is most common on exposed skin, such as your cheeks, nose and ears. It can also occur on hands and feet. Early warning signs include numbness, loss of feeling or a stinging sensation. (5)
You know your body better than anyone. If the conditions do not seem optimal and you believe it is far too cold for a workout, then do not go outside. Stay inside, get warm, and try your workouts at home instead.
By Ashley Gresko
Blog Editing Consultant for Health Industry Designs
Reference
1) https://www.health.harvard.edu/staying-healthy/the-wonders-of-winter-workouts
2) https://www.myhealth.va.gov/mhv-portal-web/ss20190116-winter-proof-your-workout
3) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4789935/
4) https://www.aicr.org/news/how-to-stay-active-during-the-winter-season/
5) https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness/art-20045626
6) https://www.healthline.com/health-news/can-cold-weather-exercise-make-you-healthier#The-health-effects-of-working-out-in-the-cold-
