Staying Active When It's Cold Outside

By: Cindy Jenkins, Extension Assistant Professor

woman working out at home

The cold weather is upon us and it’s easy to become less active during these Fall and Winter months. However, being less active means that you may be missing out on some of the health benefits of exercise when there are many advantages to staying active during the wintertime. 

First, it may help you keep off some unwanted winter pounds. Not only does exercise help you burn calories, but it can also help curb your appetite during those festive holiday gatherings and at other times (Kawano, 2013). Second, many people are affected by Seasonal Affective Disorder (SAD). Exercise is a valuable way to keep your mental health strong during the cold and dark months (Peiser, 2009). Third, “Eating healthy and staying active are some of the most important things you can do to prevent heart disease and improve your personal well-being” (American Heart Association, n.d.). 

Although it may seem uncomfortable at first, there are many things you can do to get up and going, even when it’s cold. Here are a few suggestions:

  • Go to a gym or recreation center: Gyms and recreation centers offer a variety of equipment and activities that are indoors. For example, some recreation centers offer running tracks and pools, both great options for a cardio workout. Gyms offer a variety of strength training and cardio equipment to help you get a thorough workout.  Research gyms and rec centers in your area to see membership and activity options and note price differences. Also consider your health and any concerns about communicable diseases. If you decide to go this route, your cardio workouts can also be supplemented with at home weight training. 
  • At home workouts: As “heart.org” says, “Bye, bye, couch potato” (American Heart Association, 2016). Staying at home is just fine, but you’ll want to find some creative ways to be active. You could stream workout videos online as this is an easy way to find cardio and strength training workouts. You can also find at home workouts online at sites like these:
  • Outdoor winter cardio: This is another option that can be comfortable and invigorating, especially with the right gear. You’ll want to wear layers that keep you comfortably warm but where you can still move – avoid cotton as these layers can trap moisture and leave you feeling cold (American Heart Association. 2019). Shoes with good traction (waterproof if it’s wet outside) and a head lamp (for those dark evenings) may also be helpful. With the right preparation, this can be a fun way to get yourself outdoors in the wintertime.  

With that advice remember to choose to follow the tips that will benefit you the most. Finding a routine that is good for you during the warm and cold seasons of the year will help keep up a life-long goal of staying healthy

References

  • American Heart Association. (n.d.-a). Fitness Basics. Www.Heart.Org. Retrieved October 9, 2021, from https://www.heart.org/en/healthy-living/fitness/fitness-basics
  • American Heart Association. (n.d.-b). Try the 10-Minute Home Workout. Heart.Org. Retrieved October 9, 2021, from https://www.heart.org/en/healthy-living/fitness/getting-active/10-minute-home-workout
  • American Heart Association. (2016, December 1). How to Stay Active in Cold Weather. Heart.Org. https://www.heart.org/en/healthy-living/fitness/getting-active/how-to-stay-active-in-cold-weather
  • American Heart Association. (2019). 25 Ways to Get Moving at Home Infographic. Www.Heart.Org. https://www.heart.org/en/healthy-living/fitness/getting-active/25-ways-to-get-moving-at-home-infographic
  • Kawano, H., Mineta, M., Asaka, M., Miyashita, M., Numao, S., Gando, Y., Ando, T., Sakamoto, S., & Higuchi, M. (2013). Effects of different modes of exercise on appetite and appetite-regulating hormones. Appetite, 66, 26–33. https://doi.org/10.1016/j.appet.2013.01.017
  • Peiser, B. (2009). Seasonal affective disorder and exercise treatment: a review. Biological Rhythm Research, 40(1), 85–97. https://doi.org/10.1080/09291010802067171