Tips for cold weather exercise

Maintaining the motivation to be active during the winter can be tough. Mix cold temperatures, short days, snow, and ice and it’s easy for our exercise regimens to go into hibernation mode. Yet staying physically active keeps us up-beat and lively. It can improve our mood, help us manage our weight and relieve symptoms of anxiety and depression. Creating an exercise plan for the cold winter months that includes forms of physical activity that are safe and fun can help set us up for success.

Let’s talk safety first. If you’re going outside, there are several things you can do to ensure a safe workout:

• Check the weather. If you have a special medical condition, such as asthma, talk with your health care provider about what activities are safe for you during the cold winter months.
• Layer up. Clothing made of synthetic material, such as polypropylene, works best as a first layer. This will help wick moisture away from your skin. Fleece or wool makes for a warm and cozy second layer. Top it off with a waterproof, breathable outer layer and you’ll be good to go.
• Keep your head, hands, and feet warm. Wear gloves, a scarf, a hat or headband, thermal socks and/or a face mask. The best secret to keeping your hands warm? Wear a thin layer of gloves followed by a good pair of mittens.
• Protect your face. Apply sunscreen with an SPF of at least 30 and a moisturizing lip balm. Wear sunglasses or goggles to protect your eyes.
• Always let someone know where you are going and when you’ll be back.
• Map your route out in advance. Choose areas that are well lit and provide solid footing.
• Wear reflective clothing when it’s dark outside.
• Know the signs and symptoms for both frostbite and hypothermia. The National Safety Council recommends preventing these illnesses with layers of clothing, a well-balanced diet, and warm, non-alcoholic, caffeine-free drinks to maintain fluid levels¹.

Now let’s talk fun! Instead of thinking about what you can’t do in the winter, think about all the things you can do:

• Be brave, be bold, and try something new. Think cross-country skiing, ice skating, snowshoeing, or downhill skiing/snowboarding.
• Unleash your inner child. Go play in the snow with your kids, your spouse, or some friends—make a snowman, have a snowball fight, or go sledding.
• Staying indoors? Search for workout ideas and routines on fitness magazine websites. Rent a new exercise DVD at your library and/or look for gym membership discounts. Try a new group exercise class in the community, or take a walk at the mall. Catch up on your cleaning—dust, vacuum, scrub—okay, so maybe I’m stretching the “fun” aspect on that last one but you’ll feel a sense of accomplishment afterwards, I promise!

However you go about staying active during the cold weather, remember to be flexible – with your attitude, your routine, and the unexpected. A positive attitude and flexible mindset can go a long way, especially when it comes to exercising during the cold winter months.

1. The National Safety Council.