Cold Weather Exercise
Winter is in the air! While we may not get much snow around here, those cold temperatures can be startling. “Is it OK to exercise outdoors in the winter?” is a common question this time of year. Not only is it perfectly OK, but there are even some unique benefits that come from exercising outside in cold temperatures!
SUNLIGHT
Shorter days mean fewer opportunities for getting out in the sun, so finding ways to soak up some rays is imperative! Light rays and vitamin D from natural sunlight are hugely beneficial to our health; exposure helps to support a healthy circadian rhythm and sleep patterns, strengthen bones, boost the immune system, and positively benefits mood helping to ward off symptoms of SAD (seasonal affective disorder).
IMMUNITY
During cold and flu season, any additional preventative safeguards can make all the difference. Especially if you have little ones at home or visiting! Exercise on its own is known to strengthen immune function. And opposed to common wives tales, research is finding that spending time in very cold temperatures significantly improves immunity. If you’re feeling brave, you could even try a 5-minute cold shower once per week!
FAT BURN
We all know that movement and exercise burn calories, which is necessary for weight loss. However, exposing ourselves to cold temperatures requires our bodies to work harder to stay warm through the process of shivering. Therefore exercising in cold temperatures automatically gives you a fat-burning boost! Cold temperatures also have significant health-related benefits. Time spent in this stark temperature variance signals the body to convert white (“bad”) fat into brown (“good”) fat. Brown fat burns more calories than white fat, therefore, helps us to stay lean. It boosts brain health, too!
COMFORTABILITY
If you love endurance training or tend to be sensitive to hot temperatures, winter is your time to shine. Cooler temperatures allow for longer bouts of exercise without the heightened risk of heatstroke and dehydration.
SAFETY
As with any form of physical activity, safety is imperative:
If exercising outdoors is new to you, start with shorter low-intensity workouts.
Always perform a full dynamic warmup before your main workout. Cold muscles and joints are more likely to be injured. A good warmup should last at least 5 minutes. Aim to feel warm, break a light sweat, and feel slightly out of breath.
Make sure to dress appropriately for the weather. Layers, layers, layers! A tight base layer underneath sweats is usually appropriate for milder winter temperatures. For harsher days, add a jacket, gloves, thick socks, and a hat or headband. It’s better to be prepared with more layers rather than fewer!
Remember to hydrate just as you would while exercising indoors or in the summertime. While you may not feel as thirsty, winter air becomes dryer and your body still needs adequate hydration.
Keep sunrise and sunset in mind. If you venture out in the morning or late afternoon, wear reflective clothing.