Staying Active in Winter: Safe Exercise Tips for Cold Weather

When it comes to maintaining your fitness routine this winter, cold weather doesn’t have to mean cold feet. In fact, staying active during the colder months can be fun and rewarding if done safely and effectively.

Lifestyle Instructor and Personal Trainer, Kristin Peterson shares her expert advice on how to keep moving while keeping the risks of cold-weather exercise in check.

1. Dress for Success

“Dress appropriately for the weather,” Kristin advises. Ensure you’re layering your outfit for warmth and flexibility:

1. Base Layer: Moisture-wicking fabric to keep sweat away from your skin.
2. Middle Layer: Insulating material to retain body heat.
3. Outer Layer: A waterproof, wind-resistant shell to protect against the elements.

Kristin also emphasizes protecting your extremities. “Make sure to wear gloves, a hat, and a scarf or face covering to protect against the cold.” Footwear is another critical factor. “Choose shoes with good traction to prevent falls in snowy, icy, or wet conditions and make sure they’re waterproof to keep your feet dry,” she advises.

2. Warm-Up and Cool-Down

When it comes to warming up in winter, Kristin stresses the importance of dynamic stretching to prepare your body. “Start with high knees, walking lunges, and butt kicks. Then add some light cardio to get your heart rate up and increase blood flow to your muscles.” Simple movements like jogging in place, a light jog, or jumping jacks work wonders.

Kristin also recommends tailoring your warm-up to your workout: “If you’re planning to go for a run, do leg swings or squats to warm up your lower body.” She adds, “Gradually increase the intensity of the movement and listen to your body to prevent overtraining.”

Equally essential is cooling down after your workout. Stretching can help reduce soreness and promote recovery. "And don’t forget to hydrate!" Kristin emphasizes, “It’s just as important to drink enough water in cold weather as it is in warm weather.”

3. Listen to Your Body

Cold weather places unique demands on the body, and Kristin highlights the importance of recognizing your limits. “If your muscles start to feel too fatigued or begin to give out, it’s time to slow down or stop altogether,” she explains.

She also cautions against exercising outdoors in extreme conditions. “When the weather drops below zero, it’s dangerous to workout outside. On those days, indoor activities are your safest bet."

4. No Gym? No Problem

For those days when the weather makes outdoor workouts impractical, Kristin suggests using at-home resources. “YouTube is a great resource for bodyweight workouts, band workouts, or even dumbbell exercises if you have access to equipment.”

Exercise can be adapted for all abilities, too. “For those with mobility issues, there are even chair exercise videos,” Kristin notes. “Not being able to get out to the gym doesn’t need to be a deterrent to exercise.”

5. Stay Safe, Stay Active

According to the American College of Sports Medicine, adults should aim for 150 minutes of moderate-intensity aerobic activity per week and include two days of resistance training. While this can feel challenging during the winter, Kristin encourages finding creative ways to stay motivated.

“Find a workout partner to help hold you accountable,” she suggests. “Mix up your workouts with different types of cardio or equipment, and keep a journal or log to track your progress.”

Staying active during winter is about maintaining consistency and embracing flexibility because the colder months don’t have to signal hibernation for your fitness goals.

So, bundle up, stay consistent, and remember every step or stretch is a commitment to your health and well-being, all year long.