Don’t let winter put your workouts on ice

We’ve all done it. We roll out of bed on a chilly winter morning ready to get that run in, only to walk outside, immediately head back indoors and crawl back into bed. However, you may be cheating yourself out of some great benefits of exercising in the cold.

According to the Harvard Medical School, there are plenty of benefits to exercising when temperatures drop into the 30s and 40s. Dr. Adam Tenforde says, “In colder temperatures your heart doesn’t have to work as hard, you sweat less and expend less energy, all of which means you can exercise more efficiently.” 

Studies have also shown that working out in the colder weather can transform belly and thigh fat into brown fat, which helps burn calories more effectively.

Beyond the physical, getting outside and soaking up some vitamin D-rich sunlight can help ward off Seasonal Affective Disorder. 

Preparing for your winter workout

Just like on a much warmer day, if your muscles are cold, you put yourself at a greater risk of injury. Dr. Tenforde suggests dynamic warm up movements such as arm circles and swings, lunges and high steps to get the blood flowing and loosen the joints. 

You’ll also want to dress appropriately. Tank tops and shorts probably aren’t going to cut it this time of year, so wear thicker socks, a wool cap and gloves to protect your extremities. You’ll also want to find a safe surface to exercise on and stay hydrated. You may not be sweating as much as in the summer, but cold air stifles your thirst, so be prepared. 

Dangers to watch for

If you haven’t worked out in the cold before, easing into a routine isn’t a bad idea. Your body might not adapt as quickly as others, so take it slow. 

Also, watch out for signs of hypothermia. If you aren’t prepared, your body temperature can drop quickly, and symptoms such as intense shivering, extreme fatigue, slurred speech, or loss of coordination can occur. Always tell someone you’re heading outside to get a workout in and carry your cellphone just in case you run into trouble. 

Don’t let Old Man Winter tempt you with that warm, cozy bed when the temperatures get a little chilly. Now is a great time to start some cold-weather workouts, as long as you do them safely.

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