Winterize Your Exercise, Indoors and Out

Has old man winter blown away some of your exercise motivation? Even though it’s cold outside, your muscles still need to feel the burn. You can beat midwinter workout blahs by switching things up.

Just 30 minutes of moderate activity most days of the week can make a big difference. And exercise doesn’t just help your body. It also helps you think more clearly, stay focused and improve your mood.

Winter Warriors

If you want to get some fresh air and sunshine this winter, try some of these ideas.

• You can still have a daily run, walk, bike or hike. Just be sure to add layers to stay warm.
• Clean up the garden and yard.
• Hit the tennis court. You’ll warm up quickly when you’re playing. If the courts are snowy or icy, try platform tennis. It’s played on an elevated, heated platform.

If you live in a snowy area, use it to your advantage:

• Borrow or rent shoes for snowshoeing.
• Shovel your walk (or your neighbor’s).
• Go sledding or snowtubing. The hike back up the hill is good exercise.
• Break out the cross-country skis. The winter equivalent of riding a bike, it gives your lower body a great workout. Using the poles works your arms, back and chest muscles.

Baby, It’s Cold Outside

There are some special considerations when you’re exercising in the cold weather. Here some things to keep in mind.

If you decide to brave the cold, check the forecast for the time you'll be outside. Temperature, wind and moisture, along with the length of time that you'll be outside, are key to planning a safe cold-weather workout.

Be sure to check the wind chill index in addition to the temperature. Wind chill extremes can make exercising outdoors unsafe even if you dress warmly. Any exposed skin is subject to frostbite. And the wind can penetrate your clothes and remove the insulating layer of warm air that surrounds your body. If it’s too cold and winds are high, choose an indoor activity instead.

Learn to Layer

People often overdress to exercise in cold weather. Exercise generates a considerable amount of heat — enough to make you feel like it's much warmer than it really is.

The evaporation of sweat, however, can make you lose heat from your body and feel chilled. Some stop-and-go activities, such as mixing walking with running, can make you more vulnerable to the cold if you repeatedly work up a sweat and then get chilly.

So how should you dress to combat the cold? Dress in layers that you can take off when you start to sweat and then put back on as needed.

Start with a thin layer of synthetic material, like a wicking material, which draws sweat away from your body. Avoid cotton, which stays wet next to your skin. Jackets and tops with zippers can allow for more airflow and venting as you start to heat up.

Next, add a layer of fleece or wool for insulation. Top this with a waterproof, breathable outer layer. Find a combination of clothing that works well for you.

Winter Hydration

Does your body need as much water when the temperature drops? Yes. Your body loses water during cold weather the same way it does in warm weather — through regular bodily functions like breathing, urinating and sweating. And staying hydrated can help your body maintain a safe temperature when you’re out in the cold.

Are you getting enough water? Check the color of your urine. Light yellow or clear urine means you are well hydrated. Darker yellow urine indicates the need for more liquids.

If you frequently feel thirsty, have a dry mouth, are having trouble focusing, are light-headed, feel tired and have dry skin, you may need to drink more fluids.

Keep in mind that intense exercise like hockey, sledding, skiing and snow shoeing are as strenuous as hot weather activities, so take breaks to hydrate.

Check with Your Doctor

Almost everyone can exercise safely during cold weather. But if you have certain conditions, such as asthma, heart problems or Raynaud's disease,  check with your doctor before you work out in cold weather.

And if you’re starting to exercise for the first time in a while, talk with your doctor to make sure you’re healthy enough.

Sources: Wind Chill Safety,  National Weather Service; How to Prevent and Treat Frostbite,  American Academy of Dermatology; Are You Drinking Enough Water During Winter Months?,  American Heart Association, 2019; Raynaud’s disease,  Mayo Clinic, 2024; The wonders of winter workouts,  Harvard Health Publishing, 2018; Mayo Clinic Q and A: Exercise safely in cold weather,  Mayo Clinic, 2023; Hydration in Cold Weather,  Penn State Extension, 2022; Working Out to Relieve Stress,  American Heart Association, 2024

Originally published 1/20/2016; Revised 2021, 2024