My Top 11 Tips For Exercising in Cold Weather

As the days get shorter and the nights longer, the weather is also getting colder, and hence our motivation to stay fit can also wane. However, working out in the cold has many hidden benefits.

Whatever the weather, an outdoor workout can be low-cost and be easy to access. It can improve our moods, reduce anxiety and depression, and can enhance our selfesteem. Being at one with nature also provides a mental health kick beyond that of an indoor gym. Cold weather in particular, can make us feel refreshed and invigorated.

Now for some science. The colder temperatures force our bodies to work harder during training, and this also applies to our cardiovascular system. As the heart works harder to pump blood around the body, this workout helps to keep our heart healthier.

The body can regulate its temperature better in the cold, allowing you to exercise harder and longer; therefore, you can potentially burn even more calories, according to the American Heart Association. Exercising in extreme temperatures, hot or cold, can increase both endurance and mental resilience, and boost your immune system.

What about exercising in extreme weather conditions, like heavy rain or snow? I would say that light rain isn’t an excuse to miss out on your workout. If you’re dressed appropriately and you’re safe, without the risk of slipping over or injury, then please don’t let a bit of rain put you off. You’ll feel so much better once you’re done. On the other hand, exercising in extreme conditions could be hazardous, and I therefore wouldn’t recommend it.

The garden, the park, the woods or the beach are all accessible areas for your invigorating workout. If you’re a little apprehensive, here are 11 of my practical top tips, but before we start, first and foremost, if you have any health conditions, please get clearance from your GP before undertaking any exercise.

1. The correct footwear is paramount. Cross trainers or running shoes are adequate, unless you’re exercising in the woods or hill walking/running, and therefore walking or trail running shoes are required. Wherever you choose to exercise, absorbing any impact and reducing the risk of injury should be a priority. Even the beach on cold days will require adequate footwear and not flip flops.

2. Sensible clothing is essential, in particularly cold weather. Layers are better as you will still warm up even in extreme cold temperatures, and of course hat and gloves. Wet weather will require waterproofs, unless you don’t mind getting wet.

3. For evening running, it’s safe to be seen, so wear reflective clothing. Reflective arm bands for children are better than nothing. Running in well-lit areas and against the traffic, during the day too, is safer.

4. Even in cold weather and especially if you’re training hard, you can still sweat and lose fluids. Keep water handy and take sips not gulps. Also, depending on how long you exercise for, you may not feel the need to hydrate as much in colder weather, but it does no harm to bring it along.

5. Ensure you eat approximately 1.5 to 2 hours before any exercise. If you eat rubbish, you’ll feel rubbish. Eat moderately and be mindful of food choices before and after your workouts.

6. When you’re stepping out into the cold, your muscles will start to feel the cold almost immediately, so your body needs to adjust. Warming up before you launch into a full-on workout is still required.

So, how do you stay motivated to continue exercising throughout the cold season?

7. For some, the prospect of running for even 5 minutes in the warm is daunting or out of reach, but even in the cold you can achieve this quite quickly if you make a commitment. Setting yourself a goal will help. If running is your objective, the ‘Couch to 5k’ running programme is ideal. Otherwise, Park Runs take place all over the country on Saturday mornings and are free. There’s no pressure at these events but walking or running with others is definitely motivational.

8. Exercise with a friend! You’ll encourage each other when one of you isn’t keen to get out, and to stay focused as you both strive towards a common goal.

9. Block out your workouts in your diary, so that you remain committed to doing it. Quite often, exercise isn’t a priority, but it should be at the very top of your list. Make that appointment with yourself and stick to it.

10. Take notes. Whatever it is that you’re doing, note down each workout. For example, if running, include your route, distance, time, weather conditions and how you felt. That way, whenever your motivation is flagging, you can look back and be encouraged by how much you’ve improved. Likewise, if you’re doing a 20-minute HIIT session in your garden, note down the details, and plan to improve.

11. Mix it up. Keep your workouts varied to avoid boredom setting in. The cold and getting bored will only serve to sabotage your good intentions, so change your workouts, change the scenery, change the music you listen to. The smallest of tweaks may make the biggest difference.

There is a saying that Summer bodies are made in the Winter. What do you think?