5 Must-Do’s For Outdoor Winter Workouts


Exercising outdoors in any season has a number of added benefits. It reduces tension and stress, boosts your energy level and vitamin D, connects you with Mother Nature and saves you from spending money on expensive gym fees. The winter months, though, can pose some unique health and safety hazards.

To maximize your workout and reduce your risk of injury, here are five tips for your outdoor winter workouts:

  1. Check the weather. If the temperature is sub-zero or there’s a severe wind chill, you might rethink your workout for the day. Below is a helpful chart to limit the risks of frostbite and windburn. Know the signs and symptoms of frostbite and hypothermia. Plan your workout so the wind is at your back during the second half. That way, you’re less likely to get chilled because your exposed, damp face will be heading the same direction as the wind.

    winter exercise chart
  2. Layer up. Because exercise generates heat, it’s helpful if you can peel off a layer of clothing as your body warms up. The key to staying dry and comfortable is in picking the right material for each layer. Start with a synthetic material like polypropylene, which keeps sweat away from your body. Conversely, cotton material stays soaked when it gets wet. Add a layer of wool or fleece for insulation, then top with a waterproof outer layer.
  3. Protect your head, hands and feet. When the temperature drops, the body protects itself by sending blood to your core to keep your internal organs warm. However, that leaves your head, hands and feet vulnerable to the cold. Consider a pair of glove liners made of polypropylene underneath fleece or wool mittens. Once the sweat kicks in, you can remove the mittens and stick with the gloves. A hat is a must because the head is where 30 percent of the body’s heat loss takes place. A loose scarf over your nose and mouth is also recommended to protect your lungs. Grip covers for your shoes can provide traction on icy and snow surfaces to reduce your risk for slip and falls.
  4. Go reflective. Wearing reflective gear allows other people on the road to see you, especially with winter’s limited daylight hours or on especially gray or snowy days.
  5. Hydrate. You may not feel thirsty in the cold, but it’s still important to stay hydrated with water. Replenish your fluid intake by drinking before, during and after your workout to protect the body from injury and to stay warm.

Stay safe and warm, and enjoy your workout!

You can read more nutrition and fitness advice in our EatWell and MoveWell sections, so subscribe to get all the latest tips.

Categories: MoveWell