Cold weather exercise can boost your mood and help you break out of the worst that winter throws at you. In the depths of Winter in the Northern Hemisphere, it’s very easy to become affected by plummeting temperatures and constant rain.
Here in the UK some areas have literally experienced rain for 40 consecutive days and North America has seen both record low and high temperatures this winter.
The risks of cold weather exercise
There are known physiological impacts of cold weather exercise:
Muscles and Joints: Muscles tighten, becoming less pliable, which increases the risk of injury and reduces performance.
Cardiovascular System: Blood vessels constrict to conserve heat (vasoconstriction), which reduces blood flow to extremities and increases blood pressure.
Energy and Metabolism: The body burns more energy to stay warm (shivering can burn 300–500 extra calories a day). It may encourage the conversion of white fat into brown fat, potentially enhancing metabolism.
Respiratory System: Inhaling cold, dry air can cause airway irritation, leading to a “burning” sensation in the chest and difficulty breathing.
Performance: Muscle power and maximum contraction force are reduced, particularly in explosive, anaerobic activities.
Injury through slipping on icy pavements and surfaces: In extreme conditions even gravel paths can cause you to slip over.
Whether you exercise outdoors, in a professional or home gym, finding the motivation for cold weather exercise is harder.
Colder temperatures — Cold weather naturally makes us want to cosy up indoors rather than head outside for a workout. It’s actually a survival instinct to seek warmth and comfort, which makes that extra layer of motivation to head out to the gym or go for a jog feel even harder to muster.
Joint pain — Physically, the cold can have an impact on our muscles and joints. Our muscles tighten up in chilly conditions, which means we may feel stiffer or less flexible.
Fatigue — Our bodies burn more energy in the winter just trying to keep warm, which can leave us feeling more fatigued than usual.
Shorter, darker days — The shorter days and darker mornings can make it tricky to stick to a routine.
That said, with what we have now in terms of good quality technical clothing, warmer homes and facilities, cold weather shouldn’t set you back in achieving your goals.
Cold weather exercise tips
Here are some tips for getting going:
Warm Up Thoroughly: Spend more time warming up indoors to increase muscle temperature before heading out.
Layer Up: Wear moisture-wicking base layers, an insulating middle layer, and a wind/water-resistant outer layer.
Protect Extremities: Cover your head, ears, hands, and feet to prevent frostbite.
Hydrate: You still sweat in the cold, and cold air can lead to increased fluid loss through respiration.
Breathe Properly: Breathe through your nose to warm the air before it hits your lungs, or wear a scarf/mask over your mouth.
If you are exercising in your home gym or a club gym in a cold snap then remember that the ambient temperature will likely be lower than normal. Therefore you should warm up properly spend more time on cardio equipment such as running machines, rowing machines and exercise bikes.
Once the circulation and muscles are fully warmed up, then you can move on to strength equipment.
Although cold, rain and the dark in winter can make exercise less appealing, taking the plunge and exercising with care will give you a huge boost, physically and mentally.
