Exercising in the Cold

When we look outside and see snow, cold forecasts, and more night than day, our first instinct is to stop working outside and go into hibernation mode. However outside exercise in winter months, done properly, can be very beneficial to your health.

Cold weather exercise has mutliple health benefits. Number one, you're exercising, which is always good. There have also been studies that show benefits specific only to cold weather workouts.

1. Increased endurance. Blood vessels constrict in the cold, meaning your heart has to work harder to pump enough blood. The result of this is a stronger and healthier heart, along with more efficient circulation.

2. Increased caloric burn. Similar to the heart benefits, in the cold your body has to work harder to thermoregulate and avoid freezing. Combined with exercise, this will result in a higher calorie burn than in warmer weather.

3. Reduced risk of sickness. It may seem counter-intuitive, but regular cold-weather exercise has been shown to reduce the chance of flu by 20-30%.

4. Mental health. Seasonal depression is real, and seriously affects many people every year. Cold-weather exercise is a two-pronged attack at that depression. One, just being outside is a huge booster for mental health. Fresh air, sunshine, nature, etc. are all positive factors to keep your mood up. Combine that with exercise, another positive factor for mood, and you have a great combination to stay physically and mentally strong through the winter months.

To make sure you do cold-weather workouts the right way, here's 3 tips to use.

1. Dress appropriately. Wearing a warm hat is a must, as you lose 90% of your body heat through your head. Along with that, your extremities (fingers and toes) are the first areas to get cold and most at risk for frostbite. Wear warm socks and gloves (ideally mittens), and water-proof boots. Don't dress too warm either! Your body will warm up more than you think. Wear 2-3 layers depending on the temperature, but no need to throw on the winter coat and snowpants.

2. Warm up. Warming up isn't just a name, it also accurately describes what's happening. When stretching or doing dynamic exercises, you're actually increasing the temperature of the muscles and therefore allowing more movement and elasticity. When the weather is cold, your muscles are at a higher risk of injury because they are tighter (colder) and less responsive to exercise. So, start off your workout with an extended warmup to compensate.

3. Hydrate. Cold weather decreases environmental cues that tell you to drink water, like sweating and feeling hot. That doesn't mean that you don't need to drink water, even though it may feel like it. You still need to consume the same amount of water as in a warm-weather workout, so be mindful of your hydration before, during, and after a workout.

Get out and move this winter, your body and mind will thank you!