Blog post from our board member Dr. Robert Bacci: Winter Exercise Options: Staying Active When It’s Cold Outside – Courtesy of Bacci & Glinn Physical Therapy
As winter settles, the cooler temperatures, occasional rain, and shorter daylight hours might make cozying up indoors seem much more appealing than heading out for exercise. While the temptation to slow down is understandable, staying physically active throughout the year is one of the best things you can do for your physical health, mood, and energy levels – and it helps you stay on track with those New Year fitness goals!
Don’t let the change in seasons derail your routine. There are plenty of safe and enjoyable ways to keep moving, whether you embrace the crisp air outdoors or find effective indoor fitness alternatives.
Exercising Safely in Cooler Weather
While California winters are often milder than in other parts of the country, cooler temperatures, wind, and dampness still require some adjustments for safe and comfortable outdoor activity.
Is it safe to exercise outside when the weather gets cooler? Experts say yes, in most cases, with the right preparation! An official statement from the American College of Sports Medicine confirms that winter exercise can be done safely (Castellani et al., 2006). The key is knowing how to manage risks, like dressing in layers, staying aware of wind and moisture (which make you feel colder), and recognizing your body’s signals to prevent cold-related issues. Proper planning allows you to enjoy cold weather activity safely.
Here are some tips for your cooler weather workouts:
- Layer Up: Dress in multiple layers of breathable, moisture-wicking clothing. You can remove layers as you warm up to avoid overheating and sweating excessively (which can make you colder later).
- Protect Extremities: Even mild cold can affect hands, feet, and ears. Wear gloves, warm socks, and a hat or headband.
- Be Visible: With fewer daylight hours, wear bright colors or reflective gear, especially if exercising near roads in the early morning or evening.
- Warm-Up Thoroughly: Muscles are less flexible in the cold. Spend extra time on dynamic warm-ups (like arm circles, leg swings) before increasing intensity.
- Stay Hydrated: You can still get dehydrated in cool weather, even if you don’t feel as thirsty. Remember to drink water before, during, and after your workout.
- Check Conditions: Pay attention to the forecast. Wind and rain significantly increase how cold you feel and can make surfaces slippery.