If you’re like me, when the cold sets in you’re more likely to want to curl up with some hot cocoa and a good book than go for a run outside. But as a strength and conditioning coach, I know that getting regular fresh air and sunlight is vital to my physical and mental health, and I suspect if you’re here, you feel the same way.
As you brave the elements this season, there are some risks you need to be aware of. Cold weather puts additional strain on your heart and lungs, icy sidewalks pose a risk of falling, and your body loses more fluid in cold weather, which can lead to accelerated dehydration. However, with the right preparation, you can still exercise safely in the fresh air this winter and enjoy all the benefits that come with it.
Benefits of exercise in cold weather
Physical activity supports heart health, blood sugar control, weight management, mood and sleep year-round, but the darker, colder days of winter make consistent exercise even more important. Cold weather workouts also offer unique benefits you can’t get indoors:
- Burn more calories: Your body works harder to stay warm and move, which contributes to a healthy weight balance
- Activate brown fat: Cold triggers a special type of fat that burns energy in the form of heat instead of storing it
- Strengthen immune function: Exposure to cold increases the number of infection-fighting cells, which can strengthen your immune response over time
How to train safely in winter
Exercising in cold weather presents a unique challenge to the body. Working muscles generate heat to keep you warm, but cold air simultaneously puts strain on your heart, lungs, and the way your body regulates temperature.
Major health organizations like the American College of Sports Medicine (ACSM) and the National Athletic Trainers’ Association (NATA) agree that exercise in cold weather is usually beneficial, but without proper precautions it can become dangerous – even fatal. But as long as you prepare well, you can safely exercise even in the winter months.
Here are some tips on how to keep your winter workouts safe.
1. Wear multiple layers of clothing to avoid frostbite and hypothermia
Exposed skin can freeze (frostbite), especially on the fingers, toes, nose, ears, and cheeks. According to the National Weather Service, when wind chills reach -18°F and below, frostbite can occur in 30 minutes or less. Even above freezing, getting wet from sweat or precipitation can cause a dangerously low core body temperature (hypothermia).
Protect yourself by dressing in layers. Use a moisture-wicking base layer (polyester, polypropylene or merino wool) and avoid cotton, which absorbs sweat. Add an insulating midlayer like fleece or wool and top with a windproof, water-repellent outer layer. Wear a warm hat and mittens (warmer than gloves) as you lose up to 50% of your body heat through your head and neck. Consider traction devices like microspikes for icy surfaces and choose seamless, moisture-wicking sports bras to prevent chafing.
2. Warm up longer indoors
The cold causes muscles, tendons and ligaments to tighten and synovial fluid to thicken, increasing the risk of strain and stiffness. Spend 10 to 15 minutes warming up indoors with dynamic movements such as squats, lunges, arm circles, and marching in place. Begin your outdoor exercise session at an easy pace for another 5 to 10 minutes before increasing the intensity.
3. Adjust your training to protect your heart and respiratory system
Cold causes blood vessels to constrict to preserve core heat, forcing your heart to work harder and increasing blood pressure. This isn’t a problem for most healthy people, but even small drops in temperature can increase the risk of heart-related events in people with cardiovascular disease.
Increase the intensity gradually to give your cardiovascular system time to adapt. Cold air also irritates the respiratory tract, narrowing the airways and making breathing difficult, especially in people with asthma or exercise-related breathing problems. Breathe through your nose or cover your mouth with a scarf or gaiter to warm the air before it reaches your lungs. If ice makes walking risky, try snowshoeing, Nordic walking, or cross-country skiing. In extreme cold, break a long workout into shorter sessions.
Read: Why asthma gets worse in cold weather >>
4. Check the weather and plan your route
Before you go, check the National Weather Service’s wind chill map, as wind significantly accelerates heat loss. Also check the air quality and watch out for ice and snow. Stay on well-lit, well-known routes and avoid busy roads after snowstorms. To be safe, join a local running or walking group, let someone know your route and expected return time, and always carry your phone and ID with you. Wear reflective clothing and use a headlamp.
5. Hydrate and fuel adequately
Your thirst decreases by up to 40% in cold weather, even if you lose fluids through breathing and sweating under your clothing. Hydrate before and after exercise, as well as during workouts longer than an hour. If ice cold water doesn’t appeal to you, try warm tea or apple cider. Eat a small snack of lean protein and complex carbohydrates one to two hours before exercise to keep blood sugar levels stable.
For longer or intense workouts, eat simple carbohydrates immediately before exercise and choose drinks with electrolytes and glucose/sugar to fuel your workout. Pay particular attention to carbohydrate intake during the follicular phase of your menstrual cycle (from the day you bleed until ovulation, when hormones are low), as you may store less glycogen, which is necessary for energy. Eating a small snack before exercise helps keep blood sugar levels stable, which is important for staying warm and keeping your mood stable.
When to get help or stay inside
Before starting or modifying a cold weather exercise program, consult your doctor if:
- You have heart disease, high blood pressure or a history of cardiac events
- You have uncontrolled asthma or COPD
- You have diabetes or medical conditions that affect blood circulation or sensation
- You are pregnant or in the postpartum period
With proper preparation, many people in these groups can still exercise outdoors safely, but it’s important to have a plan that meets your health needs.
Some days, exercising outside isn’t a bad idea for anyone because of the weather. Stay indoors if the wind becomes extremely chilly. when heavy ice, freezing rain, or deep snow makes sidewalks too slippery, or when poor air quality or severe storms impair breathing and visibility. Listen to your body and local weather warnings.
The mental and physical benefits of staying active all winter long are too valuable to miss. Bundle up, plan ahead and keep moving. Your body and mind will thank you.
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