As the temperatures drop. cold fills the air and snow blankets the ground, the tendency is to retreat indoors. We trade our morning runs and outdoor fitness routines for the warmth of the gym, or oftentimes, the comfort of the living room couch. The truth is that the colder seasons bring opportunities to get outside and continue your wellness routine. Exercising in the cold can be invigorating, and it can add value to the benefits experienced by body and mind during exercise. Whether you decide to lace up your running shoes or try out new winter sports, exercising in cold weather can be one of your best wellness improvements this season.


“One of the biggest physical benefits from cold weather workouts is that your body burns more calories when it’s cold.”


snowboarding and skiing

Defined by Britannica, homeostasis in physiology is, “Any self-regulating process by which biological systems tend to maintain stability while adjusting to conditions that are optimal for survival.” The body responds to cold by activating internal systems, releasing hormones, and creating the urge to increase body movement to raise core temperature. These internal activities burn calories in the background while you exercise in the cold.

As your body gets cold, the blood vessels near your skin begin to constrict in an effort to retain body heat and maintain homeostasis. Narrowed blood vessels means your heart works harder to pump oxygenated blood through your system, making cold weather exercise a great way to boost your cardiovascular endurance, and your mood.

Seasonal affective disorder (SAD) is an ailment that comes on in the colder months as the days get shorter and the weather gets colder. The negative effects of SAD vary between people, but many feel less motivated to perform activities of daily life under these conditions.


“Pushing yourself to exercise despite the chilly conditions and shorter days strengthens both mind and body and can defend against SAD while increasing your physical and mental durability.”


As you push through your cold weather workouts your body becomes more effective at building and storing heat, and handling exposure to the cold. Over time, you’ll recognize your body’s reaction to cold exposure and you can dress accordingly. This ensures that no matter the activity or its duration, you can maintain your cold weather workout routine.

Dress according to the environmental conditions, and add layers as the temperatures drop. This traps heat while allowing flexibility to adapt to changing temperatures. Choose moisture wicking fabric for inner layers. This will keep the sweat off your skin and help prevent you from feeling cold. Your outer layer material should be wind and waterproof to block the cold air and keep the moisture out. Add a thermal layer in between on windy days.

We lose heat quickly from the head, neck, and extremities, so always cover these areas during cold weather workouts. Grab a warm hat, scarf, gloves, and a pair of thick socks to ensure minimal heat loss from these important areas. Choose waterproof shoes or boots with good traction to prevent slipping and falling. Wear a bright and reflective outer layer during the short days of winter so you are visible to vehicles and the other brave souls out exercising in the cold.

Cold weather offers lots of exercise opportunities and shouldn’t be a factor limiting your choices. You can still enjoy many of the fair-weather activities such as walking, running, and hiking as long as you dress appropriately. Beyond these, winter sports such as skiing, snowboarding, and ice-skating are excellent full body workouts that include the additional aspect of balance along with endurance.

Along with these winter sports, try taking your indoor gym workout out into the cold. Outdoor High-Intensity Interval Training (HIIT) doesn’t need much space or equipment. Exercises like squats, lunges, jumping jacks, burpees, and pushups don’t require any equipment and can be done almost anywhere safe. Additional HIIT exercises that utilize minimal equipment are also an option. Jumping rope, kettlebell swings, and dumbbell or resistance band exercises are good examples of activities that can be easily transported outdoors.

Sportsman squatting on snowy path and lifting kettlebell. Outdoor fitness, winter fitness, bodybuilding

For all the cyclists out there, winter no longer means you need to hang up your bikes. Fat biking, or riding a bike with wide tires over snow covered terrain can be a fun new challenge. Riding on snow, similar to riding on dirt is very different from cycling on dry pavement. You’ll have to engage your core muscles to distribute your weight differently, brake and steer into turns more cautiously, and if you crash its usually not as severe as everyday cycling. This allows you to push the limits while still being safe and having a blast.

Two Women riding Fat Bikes in the Snow

There are some myths surrounding cold weather workouts that might discourage people from exercising outdoors during the cold months. The biggest of all is that this type of activity will cause you to catch a cold, however


“exercising in the cold will not cause a cold or the flu. Viruses do occur more frequently in cold seasons, but these are typically transmitted while indoors rather than while outside.”


The risk outdoors is more about frostbite and hypothermia. So, dress appropriately, limit exposure to the elements, and outdoor exercise can be a safe addition to your routine.

Some people believe that while you’re out in the cold you won’t sweat, but this belief is inaccurate. You can sweat, and even overheat while out in the cold. According to a 2020 article in the University of Kansas Health System, “You can overheat even in below-freezing temperatures. If you dress too warmly, you’ll sweat a lot. Then, when cold winds hit, perspiration will rapidly evaporate, causing chills.” So, dress in warm, breathable, moisture-wicking clothing to prevent heavy perspiration, overheating, or chilling.

Many people associate sunscreen with the beach, or with hot sunny summer days. The truth is that you should always wear sun protection while outdoors, and this is especially true in the winter months when the ground is covered with snow. Snow is an effective reflector of sunlight and can amplify UV rays more than you think. Protect your exposed skin with sunscreen before going out for your winter workout.

Cold weather workouts offer a unique combination of physical and psychological benefits. Increased caloric expenditure, improved mental toughness, and release of endorphins that improve your mood and attitude await you this winter. As with any exercise routine, consult your physician before beginning a cold weather workout. Dress appropriately, mentally prepare yourself, get creative, and let the brisk winter air take your fitness routine to new heights.

References

  1. “Homeostasis.” Britannica. Accessed December 9, 2024. https://www.britannica.com/science/homeostasis.
  2. The University of Kansas Health System. “Myths About Exercising in Cold Weather.” The University of Kansas Health System. February 6, 2020. https://www.kansashealthsystem.com/news-room.

Ali Othman is an NSCA-certified personal trainer with over fifteen years of experience in the health and wellness industry. He is passionate about giving people the tools to live a healthier and better-informed tomorrow.