Stay active but safe in winter: Here’s how

[4 MIN READ]

Being outdoors in winter helps your physical and mental health by burning more calories, boosting your energy and improving your mood.
With a little preparation, you can exercise outdoors safely by following six specific steps.
Read simple ways to prevent falls in winter weather, such as keeping your hands out of your pockets and wearing proper footwear and clothing.

Stay active but safe in winter: Here’s how

Don’t let the cold weather keep you inside all winter. Staying indoors isn’t good for your physical health or your mental health. Subhechchha Shah, M.D., a family medicine doctor at Providence Medical Group, explains why — and how — to safely get outdoors when the weather turns cooler.

Benefits of outdoor activities during colder months

Outdoor exercise can be intimidating, especially if you’re new to it, and it can be hard to get motivated when there’s a chill in the air. But a little outdoor exercise can invigorate your body and help you burn more calories. It also boosts your energy, improves your mood and helps your overall wellness.

“It’s very important for us to stay active and go for walks in the wintertime,” says Dr. Shah, who recommends regular physical activity year-round.

During cold temperatures, your heart and muscles need to work harder to help keep your body warm. Here are just a few ways all of that cold weather, movement and cardiovascular exercise can benefit your health:

Your body is working hard, so it burns more calories and fat.
Your endurance increases because a chilly workout strengthens your heart, lungs and circulatory system.
Fresh air and sunlight help ward off depression associated with the winter blues, called seasonal affective disorder.
You feel happier because both exercise and chilly temps stimulate your body’s release of “feel-good” hormones like serotonin and dopamine.

It doesn’t matter if you’re out for a short walk around the block or you’re an avid, year-round runner, the advice is the same for everyone.

6 tips to help you exercise safely in cold weather

Outdoor exercise in the winter can be invigorating, energizing and refreshing, as long as it’s done safely. Here are some simple ways you can stay safe — and warm — while you reap the benefits of a chilly outdoor workout, or even just a stroll through the park:

Check the weather before heading outside. If it’s warmer than 18º F, it can be safe to exercise outdoors as long as your skin isn’t too exposed. If the wind chill drives the temp much lower, it’s best to exercise indoors to avoid the risk of frostbite. “Stay indoors when the weather is too harsh,” says Dr. Shah. “Pick up some indoor exercises instead.”
Warm up and cool down. Before you begin exercising, get your blood moving with a warm-up so your muscles are flexible and less prone to sprains, strains and other injuries. And be sure to cool down afterward by stretching to lower your heart rate and remain flexible.
Stay well hydrated. You may not feel thirsty, but drink plenty of water before, during and after exercise to stay properly hydrated. Though it may not seem like it, you are sweating and losing just as much, if not more, water as you would during a warm weather workout.
Wear a moisture-wicking base under other layers. It’s important to keep moisture and sweat away from your skin, especially in cold weather. Look for tight-fitting pants and tops that are made from silk, polyester-blends or synthetic fabrics. These will help keep your skin drier and warmer than clothing made of cotton. It’s important to wear layers over that base. As you warm up, remove layers until your temperature stabilizes, then add them back during your cool down. Typical winter layering should include several layers under your jacket.
Wear a hat, scarf and gloves. Exercising pulls blood toward your core and away from your head, feet and hands. Cover up and stay warm with a wool hat and wool socks, along with gloves or mittens made from synthetic fibers.
Watch for ice. Whether it’s a street, sidewalk or path, only exercise in well-travelled areas. Sticking to streets and walkways that recently have been plowed, shoveled and deiced will help you avoid slips, slides and falls. And keep a watchful eye for thin layers of ice, known as black ice, that blend in with the pavement.

How to prevent falls in winter months

Dr. Shah warns that we’re at extra risk of falls in the winter when there could be snow or ice on the ground and we’re bundled up in extra clothing.

“Please follow safety rules to minimize your risk of falling,” she advises. “When we feel cold, our body becomes stiff and we tend to rush, which increases our risk of falling. Wear gloves and keep your hands out of your pockets. This will help you with balance and also help you catch yourself in case you fall.”

Dr. Shah offers other tips, as well, for walking outdoors:

Look ahead to scan your walking path.
Carry your cell phone, so you can call for help if you fall.
Take small steps and don’t rush.
Wear footwear with good traction.

Get out there and have some fun

Even in winter months, there are plenty of outdoor activities that can add joy to your life — and you get the added benefit of better physical health. Keep in mind that outdoor exercise in the winter can be risky for people with asthma, exercise-induced bronchitis, a heart condition or circulatory problems. Even without those risk factors, consult your primary care physician before beginning any new exercise program. Too much exertion too quickly — at any time of year — can cause major setbacks or injuries.

Whether you’re exercising or just enjoying the fresh air, spending time outdoors in winter can be enjoyable — all it takes is a little preparation. By following the tips outlined above, you can reduce your risk of injury while having a little wintertime fun.

Contributing caregiver

Subhechchha Shah, M.D., is a family medicine doctor at Providence Medical Group in Medford, Oregon.

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Before beginning any new workout routine, it’s best to discuss it with your doctor first. If you’re looking for a primary care provider, you can search for one near you in our provider directory.

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