10 tips for exercising in cold weather

Sharing tips for exercising in cold weather, benefits, and sample cold weather workouts.

Hi friends! How’s the morning going so far? I hope you’re having a great day. I’m getting in a quick Fit Team workout and getting ready for some out-of-town company; I can’t wait! I’m also going to take Maisey on a long walk because the weather has been dreeeeamy.

As the temperatures drop, I’ve been thinking abut how important to keep up with a consistent routine, no matter the season. A cold weather forecast can discourage us from working out, especially when it’s dark and we’re verryyyy tempted to stay snuggled under the blankets. It can absolutely be a challenge to get up and head outside to work out, or to the gym, and finding the right motivation and routine can help you stay focused on your goals. Today, I’m sharing some practical tips on how to stay warm and injury-free while working out in the cold weather!

10 Tips for exercising in cold weather

Can you work out in cold weather?

You absolutely can, but it depends on your fitness level and if you’re used to the current climate. If you’re in Arizona like me and travel to Alaska in the extreme cold and freezing snow, it might be a little trickier to keep up with your outdoor workout routine. Of course, check with your doctor before making any fitness changes, and talk to a health health care professional if you have certain conditions that may prevent you from working out outdoors.

Some tips that may help:

Dress in layers

I like to layer my clothes, or invest in good winter fitness gear, especially since the temperature fluctuates so much. You may start off with a jacket, long-sleeved tee, and tank, and end up just in your tank top by the time the workout is over. Protecting your head is important in extreme cold, in which case you should wear a hat or headband to trap in heat. It’s also important to protect your hands and feet from the temperature, wind, and moisture. You can also wear high thermal socks if you don’t want to start off with pants. I feel like layers is something you learn over time, especially what types of fabrics and coverage you prefer, and also how the weather behaves where you’re located. In Tucson, it’s winter at 5am, spring at 10am, summer at 2pm, back to spring at 5pm, and winter again by 8pm.

Wear sunscreen

It’s easy to forget, especially in the freezing cold, that if you are outdoors, you are still exposed to the sun’s rays. Wear sunscreen on any areas that are left exposed for extended periods of time and are likely to burn. I wear this SPF on my face every single day.

Stay hydrated

The same thing goes with water! In the winter, it’s easier to become dehydrated, because we aren’t being dealing with as much sweat and heat, which typically remind us to drink plenty of water. Be sure to carry some type of water with you, and if you’re going to be doing a challenging or longer workout (greater than 1 hour), I recommend adding some electrolytes.

Wear the right gear

Extra goods, like an ear warmer, thermal leggings, and gloves can make a huge difference. You may also have to add an extra moisture barrier to your face (like a facial moisturizer), and lip balm if the air is dry and frigid. The most important thing is keeping your core body temperature from dropping, so it’s crucial to protect your body from the cold temperature, wind, and moisture.

Warm up and cool down

Warming up before your workout can help to increase tissue temperature, prepare the body for movement, and get your mindset in the game. Take the time to cool down after your workout, allowing the body temperature and heart rate to decrease.

Wear good shoes

*Good* doesn’t mean expensive. Make sure your shoes fit well and are suited to the type of activity you’re about to do. I highly recommend visiting a running store to get your gait checked by a professional. They can recommend shoes based on your particular workouts and whether you have pronation or supination. You can also seek the advice of a sports medicine professional.

Learn the signs of hypothermia and frostbite

Watch out for any signs from your body that it’s too dang cold, or you’re not dressed adequately for the weather. Symptoms include intense shivering, slurred speech, loss of coordination, and fatigue, and in extreme cases, memory loss. Also watch out for red flags like numbness in your extremities and a body temperature below 95 degrees. Hypothermia is a medical emergency. Call 911 and get help immediately, and in the meantime slowly warm the affected area.

Stay within your levels

Don’t push yourself in new weather or new terrain, or think that you can maintain your full workout without easing into it. For example, if you typically go for an hour run when it’s sunny, try a 20 minute run in the cold and see how you feel. Increase the duration over time. Don’t be afraid to take your workout inside!

Have ID and a method to contact someone

When you’re doing any type of outdoor workout, be sure to take an ID with you and a method to contact someone, like a satellite watch or cell phone.

Even better: work out with a buddy

I definitely prefer outdoor workouts with friends. This way, you can make sure everyone stays safe, too. <3

Most importantly, don’t be afraid to take your workout inside if the weather is too extreme or outside your comfort level!

Benefits of working out in cold weather

Cold weather can help boost your immune system

When your body adapts to colder temperatures, it can make your immune system stronger.

It can potentially increase calorie burn

According to this study, exercising in the cold can burn more calories than exercising in warmer temperatures.

It can be a mood booster!

Moving our body in any capacity can release endorphins, which give us those feel-good warm fuzzies, which are extra appreciated during the darker months, when we may be more susceptible to seasonal affective disorder.

You can train your body in a different way

When the weather changes, it opens up new opportunities to work out in a different capacity. You may find that you enjoy certain activities more when the weather cools down! For example, I LOVE hiking, but I l love it much more when it isn’t 100 degrees.