Wearing multiple layers, staying hydrated, and warming up before exercising can help you stay safe and enjoy the cold weather. There may be some risks for people with certain conditions.
Staying physically active, whether in hot or cold weather, is one of the best things you can do for your health. It can help support your brain, heart, and mental health, reduce your risk of chronic illness, and help you live longer.
Some researchTrusted Source suggests that sedentary behavior becomes more prevalent in winter. This is possibly due to the perceived challenges of adapting to environmental changes, such as lower temperatures.
However, there are several ways to stay active and motivated during cold weather, whether you’re outside or inside. Being active in cold weather may even bolster some of the benefits of exercise.
Continue reading to learn about tips for staying active in cold weather, including its benefits and potential risks.
Why is it important to stay active during cold weather?
Staying active year-round is important for maintaining your physical and mental health, as well as preventing chronic conditions like diabetes, obesity, and heart disease.
Sedentary activity is associated with several changes in key bodily functions, such as:
- decreasing energy, muscle mass, and bone density
- increasing fat mass, blood pressure, and inflammation
- decreasing immune function and metabolic rate
- Consider speaking with a healthcare professional or personal trainer if you’re unsure how to stay active in cold weather. They can help develop a program tailored to your needs and provide guidance and tips to support you.
Warm up before cold weather exercise
Cold weather can trigger several physiological changes that impact your energy, muscle function, and flexibility.
For instance, your blood vessels constrict (vasoconstriction) when they’re cold, and your metabolic rate increases to help retain as much heat as possible. Your muscles, tendons, and joints are also stiff.
Warming up before exercise can help reduce your risk of injury and naturally increase blood flow to retain heat.
Before exercise, spend 5 to 10 minutes performing dynamic exercises to warm up your body.
The most effective method for staying dry and warm is to wear multiple layers of clothing. This can help regulate your body temperature by preventing overheating or hypothermia.
The three main types of layers include:
- Base layer: This is the layer closest to your skin. Choose a breathable layer that can wick away sweat. The aim of this layer is to eliminate moisture while providing some insulation.
- Mid-layer: This thicker layer goes over your base layer to help trap in heat. There are many types of materials and thicknesses, and the best type will depend on the weather and the intensity of exercise.
- Outer layer: This layer goes over your mid-layer. It’s designed to protect you from the elements, including wind, rain, and snow.
- Many people also choose to change their layers between warming up and exercise to help prevent the accumulation of sweat, which can cause wet clothes and keep you colder.
Stay hydrated and eat enough food
Your body uses more energy to regulate its temperature when it’s exposed to cold weather, which means you burn more calories and use more water.
It’s important to eat a balanced meal that’s high in carbohydrates 1 to 2 hours before exercising in cold weather, as your body uses more glycogen to stay warm.
Low temperatures also reduce your perception of thirst, which means you may be less inclined to drink water. However, cold air can cause excessive water loss, thereby increasing the risk of dehydration.
Before exercising in cold weather, fill up your water bottle with hot water to prevent it from getting cold. You can also bring a hot flask of tea.
Be prepared
Being prepared before performing physical activity outside can help prevent accidents and keep you warm. Some ways to help you prepare includeTrusted Source:
- checking the forecast for precipitation and wind chill
- having the right equipment, such as nonskid shoes or shoe crampons
- packing an extra layer
- letting others know where you’re going
- carrying a fully charged phone with you
- Physical activities to try in cold weather
There are many cold weather activities that can help support your fitness goals, and these will likely vary depending on where you live. Some examples of outdoor activities you can do includeTrusted Source:
- walking, jogging, or hiking
- raking leaves
- cycling
- cross-country skiing
- alpine skiing
- ice skating
- snowshoeing
- snow shovelling
Keeping active in cold weather doesn’t mean you only have to go outside. For instance, you can try:
- joining a fitness class, such as yoga, Pilates, and Zumba
- swimming or trying aquatic exercises at an indoor pool
- indoor sports, such as squash, soccer, and rock climbing
- Exercising at home during the winter
- There are many at-home workouts you can do to stay active. Following online videos is an effective way to stay motivated and on track.
Check out Healthline’s Fit It In: 22 Minute Home Workouts video series. Each video has a different focus, including:
- strength and mobility
- Pilates for everyone
- Pilates for older adults
- yoga
- arms and abs
- lower body
- high intensity interval training (HIIT)
- postpartum
- There are also many apps, forums, and online