As temperatures drop across the Northern Hemisphere, many people might be tempted to skip their exercise routines. However, cold weather doesn’t mean you have to stop moving. In fact, winter can offer unique opportunities to stay active outdoors, as long as you follow the right precautions. I spoke with CNN wellness expert Dr. Leana Wen to get tips on how to keep exercising during chilly months and make the most of outdoor physical activity.
Dr. Leana Wen is an emergency physician and clinical associate professor at George Washington University, with a background as Baltimore’s former health commissioner. Here’s what she had to say about staying active in cold weather.
How Much Exercise Should You Get Each Week?
Dr. Wen emphasizes the importance of regular exercise year-round. According to the Centers for Disease Control and Prevention (CDC), adults should aim for at least 150 minutes of moderate-intensity activity each week. This includes activities like jogging, biking, playing tennis, and in the winter, skiing and snowshoeing. Even daily household tasks like shoveling snow count as physical activity.
The health benefits are clear: one study found that people who met the 150-minute weekly target had a 31% lower risk of mortality, a 27% lower risk of cardiovascular disease, and a 12% lower risk of cancer compared to sedentary individuals. Even just 75 minutes of exercise per week can lead to substantial benefits, including a 23% lower risk of early death and a 7% lower risk of cancer.
Dr. Wen also notes that sitting for long periods of time at work can increase the risk of mortality and cardiovascular disease. If your job keeps you seated most of the day, it’s even more important to incorporate exercise into your routine, aiming for small bouts of movement throughout the day, such as 10 to 15 minutes of brisk walking.
What Type of Exercise is Best in Cold Weather?
When it comes to cold weather exercise, consistency is key. Dr. Wen advises that the best type of exercise is the one you can stick with. For some, this means continuing gym sessions, even in the winter. Others might prefer indoor activities like treadmill running or cycling on an indoor bike.
For those who want to exercise outdoors, cold weather can still be enjoyable with the right precautions. Dr. Wen shares five important tips for safe winter workouts:
- Know Yourself
If you’re new to exercising in cold weather, start slow. For older adults or individuals with chronic health conditions, it’s wise to consult a doctor before taking your workout outside. Gradually increase your time outdoors, and always stay close to home or a place where you can seek shelter if you need to stop early.
- Know the Weather
Check the forecast before heading out, paying attention to wind chill, which can make temperatures feel colder than they are. Try to exercise during the warmest part of the day, and be mindful of rain or snow, which can lower your body temperature quickly.
- Know the Risks
Hypothermia and frostbite are two key risks of exercising in extreme cold. Hypothermia occurs when your body loses heat faster than it can produce it, and frostbite affects exposed body parts like your fingers, ears, or nose. Dress in layers, use moisture-wicking fabrics, and cover sensitive areas like your hands and ears with gloves and a hat. If you get wet from snow or rain, change into dry clothes as soon as possible.
- Stay Hydrated
Many people associate hydration with hot weather, but it’s just as important in the winter. Cold temperatures can reduce your sense of thirst, so you may not feel the urge to drink water even when you need it. Hydrate before your workout, and carry water with you if you plan to exercise for over an hour.
- Tell Someone Your Plan
If you’re heading outside in cold weather, especially if you’re new to it, let someone know where you’re going and when to expect you back. Hypothermia can cause confusion, so it’s important to have someone nearby who can help if needed. If possible, exercise with a buddy, particularly on very cold days.
When to Stay Indoors
While outdoor exercise can be invigorating, some conditions are best avoided. Dr. Wen recommends staying inside if the weather is severe, such as heavy snow or freezing rain. Everyone’s tolerance for cold differs, so it’s important to know your own limits. Some people may feel comfortable running in lower temperatures, while others may prefer biking or walking. Pay attention to your body and take breaks when needed.
If you’re older, on medication, or have health conditions that affect your body’s ability to regulate temperature, take extra care when exercising outdoors. Always warm up with dynamic stretches, listen to your body, and stop if you feel uncomfortable.
Exercising in cold weather can be a safe and enjoyable way to stay active. By following these tips and being mindful of the risks, you can continue to improve your fitness all winter long. Just remember to dress appropriately, stay hydrated, and listen to your body’s signals, and you’ll be ready to embrace the chill while reaping the benefits of regular exercise.
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