Expert Ideas on How to Keep Exercising Amid Cold Winter Conditions

It can be challenging to find inspiration to keep fit when it's chilly and dark outside. Here are some professional advice on how to stay active during the winter months.

Kirra Balmanno has run in some of the coldest areas on Earth. The Australian trail runner has crossed wind-swept mountain passes in the Himalayas, running long distances at 6,000m (19,685ft), where temperatures can plunge to -10C (14F). 

"Running at high altitudes in these remote mountains excites me," adds Balmanno.

Even an ultra-runner like Balmanno struggles to find the motivation to venture outside when it's chilly. But she says she rarely regrets it. "Because it is so tough to run in the cold, to simply get out of bed and go for a run, it's wonderful training as an ultra-runner. It's made me more robust and is a terrific dopamine release," she says.

It can be tempting to lie in bed and miss your morning jog during the cold, gloomy winter months. Almost 60% of US individuals believe they are less active during the winter than they are during the summer. 

But being outside and seeing daylight can help overcome winter blues, and staying active is crucial all year round, experts say, stressing that if we take the appropriate precautions, winter exercises can be pleasurable, safe, and comfortable. So, what are the pros and cons of exercising in the cold—and what do you need to know for a great workout when it's frigid outside?

Fighting the winter blues

During the coldest, darkest months of the year, wintertime depression, known as seasonal affective disorder (SAD), can set in. Sad symptoms include a prolonged sad or worrisome mood lasting at least two weeks, decreased energy, loss of interest in hobbies, and oversleeping. (Read more about how the gloomy days of January impact your mood, IQ, and sex desire).

Studies demonstrate that exercising can help lessen some sad symptoms in combination with bright light therapy.

There is a lack of research on the mental benefits of exercising in cold air, but it is widely known that "exercise is good for mental health," says Mike Tipton, professor of physiology at the University of Portsmouth's Mike Tipton Environments Laboratory in the UK. A 2020 study found that people who perform several hours of exercise a week are less likely to develop depression, even if they have a higher hereditary risk for the condition.

Anecdotally, outdoor jogging at cold, high altitudes has been "really great for my mental health, self-confidence, and self-discipline," adds Balmanno. "It has made me more resilient, because it's uncomfortable," she adds. "When I'm running alone in the Himalayas, in extreme cold, it might be deadly, so I have to take genuine responsibility for my safety. That also helps build confidence in myself and my decisions." 

Boosting your resilience

One new area of research is investigating the mental health advantages of cold-water swimming, which has been increasingly popular in recent years. Many swimmers believe the activity relieves brain fog, raises energy levels, and lifts their mood.

Heather Massey, a senior lecturer at the University of Portsmouth's Extreme Environments Laboratory, has been exploring what happens to the human body in cold water. Immersion in cold water leads to a cold shock response, which raises up your heart rate and blood pressure and floods the body with stress hormones, including adrenaline and cortisol, Massey adds.

This might explain why many people report feeling more alert, invigorated, and happy after a swim, adds Massey, stressing that the study is ongoing and there are more "questions than answers at this point.".

"The [stress hormones] are heightened throughout the swim, and immediately afterwards you start to experience what we term the 'post-swimming high,' because you've got this cocktail of hormone responses. It may be that this physiological response gives you that lightness of mood," adds Massey. "That's one theory. Another school of thinking is that if people can tolerate quite a severe bodily stressor, like stepping into cold water, then they might start to notice that they can live with other areas of their life that might be difficult." 

Although the research into the mental health advantages is still at a very early stage, Massey says, there is enough evidence to finance clinical trials, including her own investigation into whether outdoor swimming can lessen symptoms of depression.

For anyone keen to attempt outdoor swimming, Massey recommends finding a local group or experienced coach to support you. She also suggests anyone with cardiac difficulties or underlying health conditions should speak to their doctor before immersing themselves in cold water.

Exercising in cold weather can feel tough. Experts think there's a physiological cause behind this. Cold air serves as "an analgesic," Tipton explains. "Your nerves don't fire as well, and your muscular function is impaired because of a [reduction] in blood flow." 

The best temperature for exercising is 11C (52F), Tipton adds. If it is hotter or colder, performance tends to suffer, says Tipton.

We consume more energy while exercising in chilly settings, according to John Castellani, research physiologist at the United States Army Research Institute of Environmental Medicine in Massachusetts. "We're not talking large amounts of energy, but it is a little bit higher," Castellani explains. This shouldn't affect runners too much as they work out in lightweight garments, but hikers, skiers, or snowshoers, who are carrying greater weight owing to heavier clothing and equipment, are likely to use more energy, he says. "Putting on heavy boots and traversing over loose snow, that adds to their energy expenditure."

While exercising in cool circumstances comes with hurdles, there are things you can do to make it easier. Here's how to boost your performance and be safe while exercising in the cold to help you feel your best all year round. 

Warm up indoors.

Cold air can also significantly affect your endurance, especially if you do not warm up adequately before exercising, a study reveals. Researchers at Brock University in Canada assessed the endurance performance of athletes who waited in varied temperatures before they started an intensive bike ride. The first group waited for 30 minutes in a 22°C (72°F) chamber before they started cycling. For the second group, the 22°C temperature was gradually decreased to 0°C (32°F) over a period of 15 minutes, which caused them to shudder. The researchers observed that the cooling effect lowered the endurance (how long they could continue the exercise before feeling weary) of the second group by 31%. A third and fourth group, who only started riding once their core temperature decreased by 0.5C or 1C (0.9F or 1.8F), had their endurance reduce by 30-40%, the study revealed. 

The study findings imply that being warm before exercising is crucial. "It is a very good idea to warm up indoors before you go outside," explains Tipton. "As soon as you step out the door, start exercising. That way you're less likely to receive that initial decrease in temperature, which causes the shutdown of blood supply to the extremities."

Layer up 

During the winter, it's crucial that individuals run at a reasonable pace and don't burn themselves out so that they wind up walking, as this is when they will end up feeling cold, says Tipton. It's easier for people to modify their layers than their jogging pace, he adds. 

"So if you start going uphill at your normal pace and you're getting a bit warmer, you could take a layer off, and you'd still [have] the perfect heat exchange," adds Tipton.

When layering up, it's crucial that you find the correct balance, says John Eric Smith, associate professor of exercise physiology at Mississippi State University. "You want to feel warm but not sweaty. That's the ideal position." 

"Water is a great conductor of heat—it draws the heat out of our bodies," adds Castellani. That's why you should avoid exercising in sweaty or wet garments when it's cold outside, he explains. "As long as you're active and moving, it's not really troublesome. It's when you stop or slow down and you're not making as much heat to stay warm; that's when problems might ensue," adds Castellani, recalling how several runners got hypothermia during the Boston marathon in 2018, when the weather was wet and windy. This can be particularly problematic towards the end of an activity session, such as the second half of a marathon, he explains. 

"The external environment is actually drawing more heat away from people than they're generating themselves, and that's when their core temperature starts to fall," adds Castellani.

To avoid sweating, experts advised that you wear many thin layers, which you may remove if you're feeling too hot. "The mistake is running in a 'all-or-nothing garment,'" adds Tipton. "You're much better off wearing layers."

Balmanno always packs a down (puffer) jacket, merino wool thermals, and a water- and windproof layer when running in the Himalayas. "It's all about layering. I don't want to sweat so much that my clothing are getting wet, as then I have to run over a pass where it's very windy and cold, and I get even colder," she explains. 

Of course, this might not work for everyone—the pace at which people sweat can be quite different, even in the same ambient conditions. Some folks could feel that they sweat excessively, whatever temperature they're exercising at. But they can still prevent losing too much heat by picking garment materials properly. 

Castellani believes you shouldn't wear cotton exercise gear in the winter. "In cold weather, cotton holds onto moisture, so it just continues to draw more heat out of the body," he explains. Instead, he recommends wearing moisture-wicking synthetic or natural textiles such as polyester, nylon, or silk.

Breathing cold air can very quickly dry you— Mike Tipton

Should you wear gloves and a hat when exercising outside?

You might not need to wear gloves if you have enough layers on and are keeping your core temperature up, adds Tipton. The easiest approach to keep your fingers and toes warm is to keep blood flowing to them, because they don't create heat themselves, he explains.

But you might want to consider wearing a hat as "you lose quite a lot of heat through your head," says Tipton.

For cold water swimming, Massey recommended that people keep warm before they start their swim and immediately change into warm, dry clothes afterwards. 

Drink adequate water.

One mistake many individuals make is that they don't drink enough water when exercising outdoors during the winter, experts warn. 

"Breathing cold air can very quickly dehydrate you," adds Tipton. Cold air has less moisture than warm air. We add moisture when we breathe in the dry air, so as we exhale, we are "losing quite a lot of fluid," he explains. "It's also why we get dehydrated in air-conditioned environments because the air is cool and dry." 

"Some studies show people actually become more dehydrated in cold and cool conditions than in hot weather, because the need to drink water is not top of mind," explains Smith.

Smith proposes that people undertake their own sweat test to determine how much hydration and electrolytes they need to consume in cold weather and for varied distances. "It's simple: you just weigh yourself before and after your exercise session, accounting for any fluid or food that you consume during that time," he explains.

Balmanno says she always carries at least 500 ml to a liter of water when she's running in chilly locations and that she rehydrates after her run with electrolytes. 

Despite the hurdles, there's no reason to put off your winter run or bike ride as long as you are taking the appropriate precautions, says Tipton. "If you layer up and hydrate, you should be fine."

Outdoor exercise, despite the season, is always worth making time for, adds Balmanno. "It's such an easy thing we can do that has such a significant impact on the inside, even if it's just a five-minute jog. The hardest part is getting out the door. Once you're out there, you're golden."