Physical activity in winter and cold weather – how to exercise outdoors?

When it's spring or summer, we can't wait to get out into the fresh air and exercise outdoors. We love to draw energy from the sun's rays, and any activity outside is pure pleasure. When the temperature drops and it rains more often, the wind blows and it's just cold outside, most of us hide back in the gym, and some even give up exercise altogether.

1. How to exercise outdoors when it gets cold?
2. Why is it important to stay active during the cold months?
3. Wear appropriate layers to keep warm
4. Stay hydrated and eat enough calories
5. Be prepared
6. Physical activities to try on cold days
7. What are the benefits of exercising in cold weather?
8. What are the risks associated with exercising in cold weather?
9. Summary

However, there are still a handful of people (and it seems that their number is growing every year) who, despite the colder days, still appreciate the option of outdoor training. How to prepare for exercise when it's cold? What type of activity should you choose? Read on and maybe you too will decide to continue your outdoor training.

How to exercise outdoors when it gets cold?

Staying physically active, both in hot and cold weather, is one of the best things you can do for your health. It can support your brain, heart and mental health, reduce the risk of chronic diseases and prolong your life.

Some studies suggest that a sedentary lifestyle becomes more common in winter. This is probably due to the perceived difficulties of adapting to environmental changes, such as lower temperatures. However, there are several ways to stay active and motivated during the cold months, whether you are outdoors or at home. Being active in cold weather may even enhance some of the benefits of exercise.

Why is it important to stay active during the cold months?

Physical activity throughout the year is important for maintaining physical and mental health, as well as preventing chronic diseases such as diabetes, obesity and heart disease.

A sedentary lifestyle is associated with several changes in key bodily functions, such as:

• decreased energy, muscle mass and bone density
• increased fat mass, blood pressure and inflammation
• decreased immune function and metabolic rate
• Warming up before exercising in cold weather

Cold weather can cause a number of physiological changes that affect your energy, muscle function and flexibility. For example, when it is cold, your blood vessels constrict and your metabolism speeds up to retain as much heat as possible. Your muscles, tendons and joints also become stiff.

"Cool air stimulates the immune system, forcing the body to work harder to maintain the right body temperature. Regular outdoor exercise increases serotonin and dopamine production, which reduces stress and improves mood." Łukasz Domeracki - MSc in Food Technology and Personal Trainer

Warming up before exercise can help reduce the risk of injury and naturally increase blood flow to keep you warm. Before exercising, spend 5 to 10 minutes doing dynamic exercises to warm up your body.

Wear appropriate layers to keep warm

Wearing the right clothing can help you enjoy, stay safe and perform well during cold weather activities. The most effective way to stay dry and warm is to wear multiple layers of clothing. This helps regulate your body temperature, preventing overheating or hypothermia.

There are three main types of layers:

Base layer — the layer closest to the skin. It should be made of breathable fabrics that wick away sweat. The purpose of this layer is to wick away moisture while providing insulation.

Middle layer — this layer is thicker and is worn over the base layer to help retain heat. There are many types of materials and thicknesses to suit the weather, intensity of exercise and your preferences.

Outer layer — this layer is worn over the middle layer. It is designed to protect you from the elements, such as wind, rain and snow. Many people also choose to change their layers between warm-up and exercise to prevent sweat build-up, which can cause clothes to become wet and feel cold.

Stay hydrated and eat enough calories

Your body uses more energy to regulate its temperature when exposed to cold temperatures, which means you burn more calories and use more water. It is important to eat a balanced meal rich in carbohydrates 1 to 2 hours before exercising in cold weather, as your body uses more energy to stay warm.

Low temperatures also reduce thirst, which means you may be less inclined to drink water. However, cold air can cause excessive water loss, thereby increasing the risk of dehydration. Make sure you hydrate before exercising and replenish fluids after training. You may find it easier to drink warm beverages than cold water straight from the fridge. And if you are planning a longer activity, such as trekking, then take a thermos of warm tea with you.

"In colder months, the body uses more energy to warm itself up, which in theory should increase the number of calories burned. Exposure to cold can stimulate thermogenesis, the process by which the body produces heat by burning calories." Tomasz Maciołek - Physiotherapist

Be prepared

Preparing before outdoor physical activity can help prevent accidents and keep you warm.

Here are some ways to prepare:

• Check the precipitation forecast and wind chill temperature.
• Bring the right equipment, such as non-slip shoes or crampons/ice axes, if you plan to hike in the mountains.
• pack an extra layer of clothing
• let others know where you are going
• carry a fully charged phone with you

Physical activities to try on cold days

There are many activities you can do in cold weather to help you achieve your fitness goals, and the range of activities available will likely vary depending on where you live.

Here are some examples of outdoor activities:

• walking, jogging or hiking
• raking leaves, clearing snow (yes, that's an activity too!)
• cycling
• cross-country skiing
• downhill skiing
• ice skating

Being active in cold weather doesn't mean you have to go outside.

For example, you could try:

• signing up for fitness classes such as yoga, Pilates and Zumba
• swimming or trying water exercises at an indoor pool
• indoor sports such as squash, football and climbing
• exercising at home in winter, e.g. with resistance bands

What are the benefits of exercising in cold weather?

Some studies have shown that exercising in cold weather can enhance certain benefits of exercise.

This may include an increase in:

• the number of calories burned
• immune system function
• oxygen supply to the brain, which improves brain function
• endorphins, which improve mood

What are the risks associated with exercising in cold weather?

There may be potential risks to consider when exercising in cold weather, especially if you live in a region with snow, ice, or extremely low temperatures.

According to some studies, exercising in cold weather can affect your respiratory system and skin. For example, exposure to cold air can cause dry skin and more serious conditions such as frostbite and frostnip.

Inhaling too much cold air can cause exercise-induced bronchoconstriction, which can lead to excessive mucus production, wheezing, and chest pain.

If you have heart disease, such as coronary heart disease (CHD), talk to your doctor about the best exercises for you in cold weather. Cold weather can increase the risk of heart attack or stroke in people with CHD because it puts extra strain on the heart, meaning it has to work harder to pump blood. Another potential risk associated with exercising in cold weather is hypothermia, which occurs when your body temperature drops below 35°C.

Factors that can increase the risk of hypothermia include:

• staying outside for long periods of time
• not eating enough
• not drinking enough water
• wearing wet clothes
• suddenly stopping intense exercise

Warming up and preparing properly before exercising can help avoid these risks.

Summary

There are many different activities you can do to stay active in cold weather, such as walking, ice skating, skiing and snow clearing, while indoor activities include swimming, squash and yoga. It is important to prepare yourself before exercising outdoors in cold weather to prevent injury. This includes wearing several layers of clothing, staying hydrated, and warming up. If you are unsure how to start exercising outdoors, consider consulting a personal trainer. They can develop a programme tailored to your needs.

Sources:

• https://ijbnpa.biomedcentral.com/articles/10.1186/s12966-021-01091-1
• https://pmc.ncbi.nlm.nih.gov/articles/PMC8471173/
• https://pmc.ncbi.nlm.nih.gov/articles/PMC10454497/