How To Exercise In Colder Weather
Freezing temperatures take the spring out of even the most enthusiastic exercisers’ steps. Getting to the gym might feel like a slog on rainy or snowy roads, while outdoor activities may seem daunting because of the cold. But fear not: winter weather doesn’t have to keep you from your fitness plans. Learn how to exercise in winter to maintain your fitness goals year round.
Is It Bad to Exercise When It’s Cold?
The good news is that almost anyone can exercise outdoors in the cold. Breathing cold air may make your workouts feel a little different, but it’s perfectly safe for most people. The exception to this is if you have certain medical conditions such as asthma, heart problems, or Reynaud’s disease. For example, people with asthma may be more prone to asthma attacks or breathing problems in cold weather. Check with your doctor if you have one of these medical conditions.
Of course, there is a limit to safe wintertime conditions for outdoor exercise. Extreme cold is dangerous for extended periods of time. When planning your workout, don’t just check the temperature when you look at the forecast. Wind and moisture levels make a big difference, too. If temperatures fall below -18 F (-28 C), frostbite can occur on exposed skin in less than 30 minutes. At temperatures higher than 5 F (-15 C), the risk of frostbite is very low. Use these temperatures as a guideline for determining a safe threshold when venturing outdoors in the winter.
Winter Exercise Safety
There are two major risks to exercising outside in freezing or below-freezing temperatures: frostbite and hypothermia. Frostbite occurs when exposed skin freezes. The cheeks, ears, nose, hands, and feet are most commonly affected. If you feel numbness, stinging, or loss of feeling, get out of the cold as soon as possible. Gradually warm the area, and feeling will typically return.
Hypothermia occurs when your body temperature drops in cold weather. Most times, hypothermia happens when the weather is cold and wet. This makes it difficult for your body to make enough heat to replace what is lost. The warning signs for hypothermia are fatigue, loss of coordination, intense shivering, slurred speech, and confusion. Avoiding long outdoor exercise sessions and dressing carefully to stay dry will lower your risk of hypothermia.
Also remember that winter weather corresponds with shorter days, meaning you’re more likely to be outside in low light conditions. Black or gray fitness gear limit your visibility to others. Wear bright colors, a wearable light, or reflective gear to make sure motorists see you clearly.
How to Get Exercise in Winter
Getting exercise in winter requires a bit more forethought than other times of year, but the rewards are huge. Regular exercise promotes healthy aging. Sunlight also boosts your mood, which is particularly helpful if you’re prone to seasonal affective disorder or the winter blues. Don't forget to wear sunscreen! Plus, staying active year-round is critical if you’re losing weight over 50. Winter exercise will help you maintain a healthy body weight.
Dress “Dry,” Not Just “Warm”
The biggest mistake people make when staying active in winter months is choosing the wrong attire. It’s tempting to throw on the warmest outfit you have when venturing outdoors, but you’re ignoring a big risk factor for hypothermia: wetness. Dressing “dry” is as important or more important than dressing “warm.” So what does it mean to dress “dry”? Consider the following factors:
Fabric choice. The important part of dressing dry is wicking moisture away from the surface of your skin. Once your skin becomes damp, it’s hard to fight off a chill. Begin with a base layer, and choose your fabric wisely. In general, cotton makes the worst base layer because of its tendency to absorb moisture. Synthetic material like polyester keeps you dry and wicks moisture away from skin. So does merino wool, which is an excellent natural fiber option. Merino wool is soft and non-itchy, making it an optimal base layer.
Garment fit. Wicking happens when the fabric of your base layer makes contact with your skin. That means you’re aiming for a snug fit. But don’t go too tight, or you may restrict blood flow. Aim for something that fits like a comfortable second skin. A base layer on top is most important, but leggings are a good choice, too.
Fabric thickness. Base layers typically come in three weights: lightweight, midweight, and heavyweight. Lightweight is likely too light for winter weather. Midweight is a smart choice for regular wear, while heavyweight is the best choice for low activity levels or temperatures that dip below freezing.
Layer, Layer, Layer
Experts in fitness for seniors agree that layers are one of the smartest strategies for dealing with winter exercise. Plan on wearing three layers for optimal warmth and comfort:
Base layer. Use the criteria above to choose a base layer that is comfortable, warm, and moisture-wicking.
Middle layer. This is your insulating layer. You want something that traps your body heat in to keep you warm. A heavyweight fleece is a good choice for everyday winter workouts. If it’s extremely cold, opt for a puffy jacket instead. You’ll want a synthetic insulation in your puffy jacket to prevent sweat from getting trapped and making you wet and cold.
Top layer. Your outer layer should protect you from the elements, namely wind and rain. Choose an outer shell that is “waterproof,” rather than “water resistant.” Also keep an eye on the label to make sure the shell is breathable. GORE-TEX is one option, but many other materials offer waterproof, breathable protection. This will block the wind as well as rain or snow.
Keep in mind that you may need to remove layers as you work out and get your blood pumping. If you feel slightly chilly at the beginning of your workout, that’s a good thing. You’ll likely heat up soon without running the risk of becoming too warm. Don’t forget the hat, gloves, and warm socks, too. In extreme weather, a face mask is another good way to prevent windburn and frostbite.
Choose Your Shoes
Your choice of footwear depends on the type of exercise you’re doing. Jogging or running may mean you need cleats or spikes to avoid a fall on the ice. Doing low impact exercise like walking or cycling? Choose a warm, supportive pair of shoes that keep your feet toasty and dry.
Embrace Seasonal Activities
Rather than trying to force yourself to go on the same run or bike ride you usually do, embrace the winter weather. Think creatively about winter activities that keep you moving outside. If you’re an avid hiker, grab a pair of snowshoes or cross-country skis to enjoy a winter wonderland. Going ice skating, renting a fat tire bike to traverse the snow, or even shoveling snow are great ways to get aerobic exercise. Even embracing your inner child to go sledding (and then walking back up the hill) can be a good way to get some exercise while enjoying winter fun.
Train at Home
On truly nasty days, there is no reason to step outside. Instead, create a home workout plan that can be done from the comfort of your home. An app like Mighty Health is perfect for home exercise. By learning from experts in fitness for seniors, you get an online health coach who can help you tailor exercises to your unique health situation.
Think creatively about home exercises. There are great joint friendly workouts on Mighty Health and other platforms. Exercises like yoga or tai chi are great for increasing flexibility, building strength, and losing weight over 50. More vigorous aerobic exercises are also possible, whether on an indoor treadmill or elliptical or equipment-free with step aerobics or dancing. The best option is something you enjoy and feel motivated to do. If you’re stuck at home, that might mean connecting with friends or family members to coordinate an exercise accountability group. Staying social virtually while exercising is a great way to make new habits that really stick.
Feeling stuck about where to get started? That’s where we can help. Your Mighty Health online health coach can create a plan that makes sense for your lifestyle. From winter exercise ideas to meal planning, Mighty Health meets you where you are. Our goal is to promote fitness for seniors, allowing you to achieve your goals of healthy aging and maintaining a vibrant life.