The cold is here, and it’s tempting to hide under warm blankets and pause your fitness routine. However, if you’re like me, you’ll agree that staying active during winter keeps you in great shape and helps you fight those seasonal blues.
The National Recreation and Park Association says 58% of people are less active in winter. This isn’t just another statistic but a wake-up call. I learned this the hard way after spending one winter mostly inactive, only to struggle to get back in shape come spring.
So, what can you do to stay active during the cold months? We’re glad you asked. We’ve curated the best tips from exercise physiologists and certified trainers. Here are 12 ways to keep moving when everyone else is hibernating.
Work Out at Home
You don’t need a multi-million dollar home gym to stay in shape. All you need is a dedicated corner that motivates you to exercise — even a 6×6 foot space can work.
You can convert any available space into a workout area with minimal equipment. With basic items like resistance bands and a yoga mat, you can stay active all season long. Consider adding versatile equipment like barbells and kettlebells to help you perform different exercises. Using wall-mounted racks can help keep your space more inviting and organized.
Boost Your Immune System
Regular activity and good nutrition are the ideal combo for your immune system during the cold months. Make up for less sunlight by focusing on vitamin D-rich foods.
While aerobic exercises strengthen your heart and lungs, strength training builds endurance and muscle mass. Combining both will do wonders for your immune system. Exercise for at least 150 minutes every week to maintain optimal health.
Time Your Workouts
During cold months, the timing of your exercise is just as important as the exercise itself. Whenever possible, exercise during the daylight hours. Schedule outdoor activities during the warmest part of the day, anywhere from 10 AM to 3 PM.
If you plan to exercise outside in darker hours, wear reflective gear and choose well-lit areas. Consider indoor workouts during extreme weather conditions. You should also plan shorter, intense workout routines if you exercise in frigid temperatures.
Layer Smartly
Winter months require special clothing, and this is especially true for workouts. Your base layer should be material that pulls sweat away from your skin.
For warmth, the middle layer should be something like fleece. Next, add a waterproof, breathable outer shell to protect against wind and moisture. Cotton isn’t best for winter as it holds moisture and can cause cold.
Warm Up Thoroughly Indoors
If you choose to exercise outdoors, never skip your warm-up. Warming up is important to prevent injuries and get yourself going. Begin your routine indoors where it’s warm to increase your core temperature gradually.
Spend 10-15 minutes doing stretches and exercises like arm circles, jumping jacks, and marching in place. Focus on major muscle groups and joints you’ll use in your workout. This indoor preparation helps your body transition more safely to cold outdoor conditions.
Try Winter-Specific Activities
With winter comes the opportunity to engage in seasonal sports. You won’t get another opportunity to go snowshoeing, ice skating, or country skiing for the rest of the year. These activities provide excellent cardiovascular benefits while building new skills.
Besides making winter more enjoyable, these seasonal sports work different muscle groups than your routine. Think of winter sports as a way to change your fitness regimen and avoid those boring workouts.
Protect Extremities
Pay special attention to your hands, feet, ears, and nose during the cold months. These areas are prone to cold-related injuries like frostbites. Invest in moisture-wicking socks and waterproof boots for foot protection.
Wear insulated gloves and cover your ears with a hat or thermal headband. Also, use a neck gaiter that can be pulled up to protect your face when needed. Hand and toe warmers are also helpful in icy conditions.
Stay in Tune With Your Body
Paying attention to your body during winter workouts is important, as cold weather can mask fatigue and dehydration signs. Since cold muscles strain more easily, you should spend more time warming up to prevent injury.
When exercising outdoors, watch for signs of hypothermia or frostbite. Switch the intensity of your workout based on how you feel, and don’t push through unusual pain.
Be Mindful of Surface Conditions
Use extra caution when working out on winter surfaces. Always wear appropriate footwear with good grip for icy and wet conditions. Choose well-lit areas for early morning or evening workouts.
Even when indoors, ensure your workout area has non-slip surfaces, particularly if using equipment. For additional safety, use gym mats.
Online Fitness Programs
With the number of online workout options available these days, there’s no excuse not to stay active. Many programs offer live and recorded sessions ranging from HIIT to yoga workouts.
You can also get a group or personal trainer who keeps you motivated and closer to your fitness goals, all from the comfort of your home. Choosing programs that match your fitness level is vital to avoid strain.
Most online classes require little to no equipment, making them ideal for winter indoor workouts.
Stay Hydrated
Don’t let cooler temperatures fool you; your body still needs hydration during winter workouts. Cold weather can make you feel less thirsty, making it easier to become dehydrated without knowing it.
Drink water before, during, and after exercise. Warm beverages can serve as pre-workout hydration. Use an insulated water bottle to prevent your drink from freezing for longer outdoor sessions.
Winter Hiking
Hiking in the winter is another way to keep your activity levels up. Winter hiking burns more calories as your body tries to maintain temperature and balance in snow. But before you head out, choose well-maintained trails and research weather conditions.
Hike shorter trails first and increase the distance as you become more comfortable with winter conditions. Hiking alone can be dangerous, so find a partner and always carry emergency supplies and navigation tools.
