Yes, we know it's cold outside! And we understand that exercising under these conditions can be a little intimidating, but don’t let the cold weather stop you from staying healthy. You want to feel your best all year and not just when the weather permits. Exercise is an important part of your overall wellness and definitely something that should never be put on the back burner, despite the temperature outside. Outdoor exercise is good for the body and the mind. You can reconnect with nature and take a break from the concrete jungle and digital world that surrounds you for most of the day. It can also boost your mental focus and creativity. And most importantly, help you lose weight. This time of year, many of us gain a few pounds as a result of the holidays. So to help you out, we’ve gathered the most important winter exercise tips to keep you motivated and get your body moving during the coldest months of the year.
Some Great Winter Exercise Tips
Each season brings with it changes in outdoor sports activities. Although winter may not be the best time to go for a long walk or a quick jog, it could be an excellent time of year to try out some new outdoor activities and change things up a bit.
Great Winter Sports to Get Involved in
Ice Skating and Hockey. Many winter sports are only played outdoors, but ice skating and hockey can be played both indoors and outside. Indoor ice rinks with artificial snow make these sports accessible all year round. So, if you happen to fall in love with one of these activities, you can still continue to do them in the summer!
Skiing and Snowboarding. If you’re lucky enough to live close to the slopes, you can definitely have some fun with this workout. It may be considered an extreme sport, but there are options for people of all levels. You don’t need to invest a lot of money to purchase gear either. It’s possible to rent equipment or you might find used skis or a snowboard for a reasonable price.
Snowmobiling. This might not seem like a winter exercise at first, but just wait until you discover how sore you feel the next day! Snowmobiling is a great exercise for the legs, glutes, and core. And can be a thrill to participate in. It may not be something you do on a daily basis, but it's a good source of exercise that you can add to your winter sports repertoire.
Winter Team Sports. Team sports like snow volleyball and snow rugby are perfect if you like a bit of competition and teamwork with your workout.
Please note: Skiing, snowboarding, and snowmobiling are not recommended for pregnant women as they have higher injury rates than the other exercise options.
Make Winter Exercise Time Family Time
Winter exercise doesn’t have to be all about exercise! You can get an amazing workout engaging in winter activities that don’t involve sports. If you live in a place where it snows, take your kids outdoors to build a snowman. Trust us, you’ll burn a huge number of calories building a snowman, or even snow forts and snow caves. Plus, you’ll have loads of fun!
Take Advantage of the Daylight Hours
If you’re going to exercise outdoors, it's best to take advantage of the daylight hours. It’s much warmer during the day. When the sun goes down so does the temperature, and sometimes by a lot! If you choose to work out at night, be sure to add an extra layer and wear some reflective clothing so you’ll be safer.
Use Caution When Exercising Outdoors
Once you get outdoors, there are some winter exercise tips you should know to ensure your safety while working out in the cold.
Insulate your body. Make sure to dress in layers so that you can keep yourself both dry and warm. The layer closest to your body should be made of material wicks away moisture. Avoid cotton since it stays wet and will make you feel cold. The top layer should be wind and water-resistant. The best thing about layering is that you can remove articles of clothing as you start to warm up.
Cover your extremities. Keep your hands and ears warm during an outdoor winter exercise. When you’re cold, your blood automatically flows to your core in an effort to keep your heart warm. That means your extremities can suffer the consequences.
Keep your layers on once you go inside. It may be tempting to take off all those layers in the warmth, but it’s best to give your body time to adjust to the new temperature. Especially if the change in temperature between outside and inside is drastic. Wait 10 to 15 minutes before removing any articles of clothing. If you lose heat too quickly, you could send your body into post-exercise shock, called hypothermia, in which your body loses the ability to heat itself up. One exception to this rule is if you’re wet. In this case, you should immediately change into something warm and dry.
Keep hydrated. You may not feel thirsty, but it’s just as important to stay hydrated both indoors and outdoors. Drink plenty of fluid before, during, and after your winter exercise. You could even bring a thermos and sip on warm tea. Drinking water will also keep your skin hydrated, which can become dry in cold weather.
Protect your skin. Yes, you can get a sunburn in winter, even if it's cloudy. UV rays can still reach your skin and cause damage. The Skin Cancer Foundation has even put out a statement warning people that snow reflects up to 80% of the sun’s UV rays, meaning you might get hit with the same rays twice.
Keeping It Indoors
If it really is too cold to do some winter exercise outdoors, why not keep it indoors! Many exercises can be done indoors.
Almost all malls open early before the stores do, allowing people to walk around inside for exercise. You can walk alone with some earbuds and your favorite tunes or use the time to catch up with friends or family.
Check out your local community center. They usually have tons of activities and classes to choose from that are low-cost or sometimes free. You can find anything from badminton to yoga and basketball to Zumba. The temperatures inside are generally quite comfortable making it easy to exercise here all year long. And don’t be afraid to get wet! Many community centers have heated indoor pools with public swimming sessions and water aerobics classes.
Make your own home a gym. With a little motivation and some commitment, you can work out in the comfort of your own home. Find a dedicated space and buy some inexpensive or used exercise equipment. You’ll find plenty of great workout tutorials and exercise videos on YouTube or at your local library. You won’t have to deal with cold weather and you’ll save money and time, too.
Take the stairs. Whenever you have the option, wherever you are, take the stairs. If you have a flight or two of stairs in your home or workplace, spend about 5 to 10 minutes a day going up and down for a high-intensity interval workout. Who needs the gym or a stair-master?
Don’t Forget the Warm-Up
No matter what the weather, it’s always important to warm up properly. But in the cold weather, it's even more important. When you exercise in cold weather, you increase your chance of sprains and strains. So, before you begin any outdoor activity, spend around 3 to 5 minutes doing a dynamic warm up to increase blood flow and the temperature inside your muscles.
Choose Your Winter Exercise Wisely
Exercise is one of the most important elements for maintaining a healthy lifestyle and it should be made a part of your daily activities—even throughout the winter months when you’re busy or it may be too cold for your regular routines. That’s why it’s important to choose an exercise program that suits you. It will be much easier to adhere to an exercise regimen if you enjoy what you’re doing and how you feel after.
These winter exercise tips should help you foster a safe workout environment along with methods that eliminate injuries and other risks.
Before starting any new exercise program, it’s best to speak with a knowledgeable healthcare professional first to ensure the particular exercise is suitable for you and your current condition. All exercises are not created equal and some are more strenuous than others. If you suffer from Adrenal Fatigue Syndrome (AFS), it’s especially important to consult with your physician or an Adrenal Fatigue specialist to determine whether exercise is the right choice for your body. This is particularly important during the recovery phase. During AFS recovery, it is common to experience adrenal crashes after exercise since your body may not have enough energy reserves to support the added exertion.
AFS is a debilitating condition that can occur if your body has been exposed to prolonged periods of stress or extreme stress—whether physical and psychological. This can leave your body unable to meet the high demands for the stress hormone cortisol, which is also produced during exercise. The body’s normal way of responding to stress is via the NeuroEndoMetabolic (NEM) Stress Response System. This interconnected system of circuits affects the entire body and can cause many symptoms, including fatigue and hormone imbalances that can be worsened by exercise.
Is it important to follow all the winter exercise tips?
The winter exercise tips mentioned here are designed to make exercising in cold weather as safe as possible. The risk of injury increases during the winter season, so it’s important that you take all the precautions available.
Winter exercise doesn’t have to be all about exercise! You can get an amazing workout engaging in winter activities that don’t involve sports. If you live in a place where it snows, take your kids outdoors to build a snowman. Trust us, you’ll burn a huge number of calories building a snowman, or even snow forts and snow caves. Plus, you’ll have loads of fun!
Before starting any new exercise program, it’s best to speak with a knowledgeable healthcare professional first to ensure the particular exercise is suitable for you and your current condition. All exercises are not created equal and some are more strenuous than others. If you suffer from Adrenal Fatigue Syndrome (AFS), it’s especially important to consult with your physician or an Adrenal Fatigue specialist to determine whether exercise is the right choice for your body. This is particularly important during the recovery phase. During AFS recovery, it is common to experience adrenal crashes after exercise since your body may not have enough energy reserves to support the added exertion.
