It's easy to lose motivation during the winter months. However, there are lots of benefits to getting outside, as long as you do it safely.
When the days get shorter and the weather gets chillier, all you want to do is cozy up under a warm blanket and turn on your favorite holiday classic. I mean, we can’t disagree with that and that is a must during this time of year, however, you can’t forget to add your exercise and move in between all of the comfort. There is room for both, it’s just about finding the right balance and staying motivated - which isn’t going to be a walk in the park right now.
Just remember - you have worked hard to get where you are. Although a little setback isn’t the end of your journey and getting back on track is quicker than you think, exercising during the cold, winter months is essential to fighting off seasonal blues, depression, and keeping your mental state positive during the holidays. Fitness is not only about the physical part, it’s mental, too.
Benefits to Working Out in the Cold
Although it’s hard to get up and move when it’s cold outside, knowing the benefits might just light the fire under you to just go and do it! Here are some benefits you should know about that will help motivate you:
Burn More Calories - Cold weather will max out your caloric burn because the body works harder to keep its core temperature regulated.
You Exercise More Efficiently - Your heart doesn't have to work as hard and naturally, you sweat less, exercising more efficiently.
More Exposure to Sunlight - Exercising outdoors gets you more sunshine exposure during the gloomy winter months, helping to ward off seasonal affective disorder.
Boosts Your Immune System - Tis the season for holiday sickness and keeping our fingers crossed that we make it to that upcoming holiday event. Doing exercise will not only help you fight off any symptoms of a cold or flu but it also reduces the chances of you getting the nasty viruses in the first place. Your immune system works harder during the colder months if you spend more time outdoors, and is more prepared to fight off foreign invaders and their nasty symptoms. So tie up those laces and go!
Boosts Your Mood - Exercise helps boost your mood anytime, but during the winter it has a more prominent effect. You know throws “feel good hormone” you get after a good sweat? That is what keeps your winter blues at bay - so the more exercise during this time the merrier. Research proves that a good workout can be up to four times more effective than taking antidepressants.
More Exposure to Sunlight - Exercising outdoors gets you more sunshine exposure during the gloomy winter months, helping to ward off seasonal affective disorder.
Staying Safe Outdoors
Yes, exercising in the cold has its benefits, but know when it is too cold and not safe to move your workout outside.
The physiological and metabolic impact of exercising in cold weather can be intense, so be sure to check in with your doctor before you go. This is because the body needs to work harder to perform in a harsher climate and it needs to be able to generate the right amount of heat in order to keep warm.
The American College of Sports Medicine (ACSM) recommends not to exercise outside when the temperature hits negative degrees. This is when the risk of frostbite increases. In fact, even before there is a risk of frostbite, it can still not be suitable for everyone (even before frostbite begins, some outdoor adventurers could be susceptible to cold stress). All in all, do what you feel is best for you, and if you do go outdoors for a walk or run, be sure to do it safely with plenty of layers, go at your own pace and if you must, decrease your time.
Here are some more tips to preparing for your workout when it’s chilly outside:
Layer Up! - Base layer: Tight-fitting compression material helps keep the moisture and sweat away from your skin; a middle layer for extra warmth and an outer for protection; don't forget about head, hands, ears and toes!
Include Longer Warm Ups - To avoid damage to your muscle tissues and decrease soreness do longer warmups could help counteract the damage.
Wear Scarf or Mask - If the temps are 32 degrees or lower, it’s recommended to wear a mask or face coverup.
Get Outdoors Often - Running outside in the cold can eventually help get your body adjusted to the chillier climate. However, your lungs may never like it that much which is normal. If you are training for a winter race, train outside a few times instead of constantly running indoors on a treadmill.
Get a Steamy Shower - There’s nothing like a warm and steamy shower after being out in the cold. This can ease your dry throat and lungs (staying hydrated will ease these symptoms, too and help bring your body temperature back up.
Slow and Steady - Watch for ice and snow - one of the biggest dangers associated with running, walking or exercising outdoors is slipping and falling. Check the area to be sure it is free from ice and slippery conditions.
Know that this does not apply to everyone. If you are sick, have asthma or other medical conditions that do not match well with cold weather conditions, check with your doctor first and always listen to your body.