Working Out During the Cold

As the temperature starts dropping we wanted to share some useful tips to help you workout during this cold season.

General Tips:

  • Almost everyone can work out safely in cold weather.

  • Scientists have suggested no temperature is too low to exercise outdoors as long as you suit up to minimize cold-weather risks.

  • So don’t let the cold stop you!

Try these cold weather tips:

Dress in layers

  • Dressing too warmly is a big mistake when exercising in cold weather.

  • Dress in layers that you can remove as soon as you start to sweat and then put back on as needed.

  • Recommendations for layers: (1) thin layer of synthetic material, such as polypropylene (this draws sweat away from your body.). Avoid cotton as a first layer if possible because it stays wet next to your skin.  (2) next, add a layer of fleece or wool for insulation. (3) Top this with a waterproof, breathable outer layer.

  • You may need to experiment to find the right combination of clothing for you based on your exercise intensity.

  • If you're lean, you may need more insulation than someone who is heavier (i.e. let's get some more muscles/gains this year! Yasss!)

Protect your head, hands, feet and ears

  • When it's cold, blood flow is concentrated in your body's core, leaving your head, hands and feet vulnerable to frostbite.

  • Wear a thin pair of glove liners made of a wicking material under a pair of heavier gloves or mittens lined with wool or fleece.

  • Put on the mittens or gloves before your hands become cold and then remove the outer pair when your hands get sweaty.

  • Wear slightly larger shoes to allow for thick thermal socks or an extra pair of regular socks.

  • Don't forget a hat to protect your head or headband to protect your ears.

  • If it's very cold, consider wearing a scarf or ski mask to cover your face.

Drink plenty of fluids

  • Don't forget about hydration, as it's just as important during cold weather as it is in the heat.

(More details on topic available through: Mayo Clinic, Safety Tips for Working Out in the Cold.)