Winter weather is hardly an incentive to get you working on your fitness levels, but wellness experts assert that getting out and active in the cold can work wonders for your wellbeing. Much in the same way that a dose of fresh air helps to clear out the cobwebs when you’ve got a headache or you’re feeling a bit groggy; exercising in the cold is a boon to your body. According to recent research published in Environmental Science & Technology, exercising outside cranks up your energy levels while decreasing your tension, frustration, and depression, and adventure-fitness consultant Sean Burch, who set a world record running a marathon at the North Pole, argues that the winter weather can intensify these effects.
Burch asserts, ‘The heat and humidity in the summer can drag you down and tire you faster, but cold weather is invigorating. It stimulates your senses, tunes you in to your surroundings—it makes you feel alive.’ The reason for this is biological, says Kevin Plancher, MD, head of Plancher Orthopaedics & Sports Medicine in New York City. ‘All exercise can increase your levels of those feel-good hormones, endorphins,’ Plancher explains. ‘But because your body has to work harder in the cold, your endorphin production is boosted even more, leading to a happier state of mind.’ Moreover, it’s a good idea to exposure your body to natural light, as this helps to stave off depression, which is especially prominent during the shorter, darker days. So how do you get out in the cold safely and effectively?
1. Map Your Route: Andrew Kastor, a running coach in Mammoth Lakes, California, notes that your first priority when planning a winter route should be making sure you’ll have a stable, safe footing. Make sure roads you run down are well-lit, so that you can spot for black ice. Tracey Martinson of Running Club North recommends choosing a loop in your area that you can repeat as many times as you want, so you’ll be close to home in case you get tired, wet or slip on the ice.
2. Warm Up Wisely: Olympian Jeff Galloway, co-author of A Woman’s Guide to Running, advises that you walk around or jog in place indoors for five minutes before any workout. Health and wellness writer Corinne Garcia adds, ‘When you head out, give your body time to adjust to the conditions by taking 30-second breaks every few minutes for the first 10 minutes.’
3. Take Cover: Garcia warns, ‘Try to avoid open roads and paths near water.’ Olympian Lindsey Anderson, assistant track and cross-country coach at Weber State University, points out, ‘Tree-lined trails and city blocks with tall buildings can help protect you from biting winds and snow flurries.’
4. Don’t Cool Down Too Much: ‘To avoid getting too chilled during your cool down, keep it brief,’ says Garcia. ‘Slow your pace for three to four minutes, then go inside to stretch. Take off extra layers and keep moving for another five to 10 minutes before showering.’
5. Start Small: Martinson asserts, ‘It’s better to underestimate your ability in the cold,’ and Burch comments that easing into cold-weather exercise can also help your airways acclimate. If you normally do four miles in the summer, start with two, and try wrapping a scarf around your nose and mouth to warm the air before you breathe it in.
6. Drink Plenty: Burch warns that a lot of people give little thought to staying hydrated during winter weather, as you don’t see your sweat losses as clearly as you would in the summer. However, you can still sweat just as much, if not more, as you would in hot weather, so remember to hydrate and put your bottle under your layers to help keep it from freezing.