How to Stay Active When It’s Cold Outside

When the temperatures drop and days are shorter, many of us would rather curl up under a cozy blanket than get our ‘steps’ in. Mustering up the motivation for exercise when it’s cold out can definitely be a challenge.

But finding a way to keep your body moving all year round is one of the most valuable gifts you can give yourself. In fact, the U.S. Centers for Disease Control and Prevention (CDC) states that, “staying physically active is one of the best ways to improve your mental and physical health and keep on track with your fitness goals.” According to the CDC, regular physical activity helps:

• Reduce anxiety.
• Encourage better sleep.
• Improve your balance.
• Lower your risk of type 2 diabetes and many kinds of cancer.
• Strengthen bones and muscles.
• Lower blood pressure.
• Maintain or lose weight.
• Keep your mind sharp as you get older.

So, what are the best ways to keep moving when it’s chilly outside? John Alessi, DO, board-certified obesity specialist with Dignity Health Medical Group, says it’s easier than you might think.

“Remember that there are many activities that can count toward your fitness goals,” says Dr. Alessi. “You don’t necessarily have to buy expensive gear or join a gym.”

At Home

On those cold, snowy days when you prefer staying home, Dr. Alessi suggests considering the following:

Try brief, high-intensity bursts: A mini-workout—just 10 to 15 minutes—can significantly boost your heart rate and energy level; think jumping jacks or stair climbing. These quick sessions are easy to fit into your day and can be surprisingly effective when done regularly throughout the week.

Create a simple strength routine: If you have dumbbells, great! But even if you don’t, exercises like planks, lunges, wall sits, and push-ups use your body weight for resistance, building strength without any special gear. Develop a short routine using some or all of these moves and repeat the routine two or three times per session for the best benefit. Even a few minutes several times a week can improve muscle tone and support your joint health.

Consider online fitness videos: Browse the internet for free workouts. There are plenty of options, from full-body strength circuits to gentle stretching routines. The bonus is that you can try a variety of different types of movement and choose one that suits your mood, keeping your workouts fresh and fun. Many programs offer beginner-friendly sessions that require no equipment at all.

Household chores can do double-duty: From vacuuming the house to cleaning out a closet or shoveling snow, many everyday activities can count towards being fit. Crank up your favorite music and turn your chores into an enjoyable workout. It’s a simple way to stay active while checking off items on your to-do list.

Screen time can be movement time: Use natural breaks while watching a movie, TV show, or working on your computer to stand, stretch, or do a few exercises. Even light movement interspersed throughout the day will help reduce stiffness and keep you energized.

Away from Home

When you’re ready to venture away from home but still want to find an indoor activity, the American Osteopathic Association suggests these options:

• Walk the mall.
• Join an indoor sports team.
• Check out the exercise classes offered in the community.
• Enjoy an indoor pool.

Outdoors

Finally, if you do decide to head outdoors for fresh air and an invigorating workout, these tips will help keep you safe and comfortable:

Dress in layers: Start with a moisture-wicking base layer which will prevent sweat from cooling on your skin. Add an insulated layer like fleece or wool to hold in warmth. Finally, depending on the weather forecast, a windproof or water-resistant jacket is a good idea. Layering allows you to adjust what you’re wearing and stay comfortable as you warm up or cool down.

Protect your hands, feet, and ears: Your extremities are particularly vulnerable to the cold. Consider insulated gloves, thermal socks, and a hat or headband that covers your ears. Hand warmers can offer extra protection.

Remember sunscreen: Especially when it’s snowy! Snow reflects the sun’s rays, so sunburn is possible, even if you’re cold.

Hit the road…with care: Remember, the days are getting shorter. Use a headlamp, flashlight and/or reflective clothing early in the morning or in the evening. Watch for wet leaves and slick or icy roads. Choose footwear with good traction. For extra stability, add inexpensive slip-on ice grips to your shoes. Most importantly, take your time. Your safety matters more than reaching a particular speed or distance.

Finally, Dr. Alessi reminds his patients that cold weather can sometimes lead to isolation, making motivation harder to maintain.

“Particularly during these colder months, make an effort to connect with others,” Dr. Alessi suggests. “It will boost your accountability and make your routine more fun.”

Whether you’re connecting with a virtual movement buddy online or meeting a friend once a week to walk the mall, you’ll know that someone else is counting on you, making you more likely to stay committed.

Stay Warm, Stay Safe, and Keep Moving!

With a little creativity and planning, winter can be a great season to stay active and energized—boosting your mood, supporting your immune system, and shaking off that seasonal sluggishness. Whether you’re building a creative movement routine indoors or bundling up and heading outdoors, every bit of movement counts toward a healthier, happier you.