Strategies for Maintaining Your Outdoor Exercise Regimen During Winter

Strategies for mastering outdoor workouts regardless of weather conditions

Getty Images

Embarking on a run on a lovely June day is one matter, but summoning the enthusiasm to exercise outdoors in winter presents a distinct challenge. As darkness descends at 5 PM and temperatures decline, we risk reverting to old habits—specifically, settling on the sofa with mulled wine, retreating for the season, and neglecting exercise until summer. A study conducted in Finland revealed numerous advantages of outdoor exercise, indicating that exercising in natural environments positively influences sleep quality, physiological health, and mental well-being. Should you be willing to endure the cold, certain considerations must be noted. Herein, we present a guide to outdoor exercise throughout winter, with advice on equipment and safety precautions.

A Comprehensive Guide to Winter Outdoor Exercise

Attire Selection

Primarily, it is essential to don appropriate attire. While your initial inclination may be to dress warmly, bear in mind that you will soon become rather warm. Core Collective trainer India Bailey states: 'It is essential to ensure that the clothes you choose is designed for exercise, as you will be perspiring.' Rapid-drying alternatives are essential: one must avoid a decrease in body temperature upon being wet. Long-sleeved, lightweight layers are advantageous, as they can be removed and tied around the waist when necessary. Cotton should be eschewed due to its sluggish drying properties; instead, choose for polyester, nylon, and polypropylene, which dry 50 percent more rapidly than cotton. Ecologically sustainable alternatives such as bamboo and merino wool are also effective. Explore our compilation of the premier fitness brands to motivate your activity.

An additional crucial aspect to consider is your accessories; as India emphasises, it is vital to safeguard your extremities and exposed skin. She emphasises the necessity of wearing gloves while winter jogging, as the fingers tend to become cold first. A quality cap and thick socks, preferably crafted from merino wool, are recommended. All-weather bikers are advised to purchase overshoes to put over their bicycle shoes.

The Preparation

All experienced runners and fitness enthusiasts understand the need of a warm-up, particularly during outdoor activities. “Ensure you consistently perform a comprehensive warm-up to elevate body temperature and adequately prepare muscles and joints, as the cold will inherently oppose this,” advises India. Engaging in this practice will mitigate your injury risk and enhance your performance. Incorporate several dynamic stretches into your warm-up: active motions that engage muscles across a whole range of motion, such as leg swings, side lunges, and hip rotations. Combine them with aerobic workouts, such as jumping jacks, to elevate your heart rate.

Inspiration

Although possessing the appropriate physical equipment is essential, a significant portion of the struggle is in one's mindset. To enhance motivation levels, India advises involving a friend. “Formulate a plan and ensure mutual accountability to engage in outdoor activities – it also fosters a spirit of friendly competition.” Disenchanted with your nearby park? Utilise outdoor activity as a rationale to explore a more distant location, even if it is merely a different coffee establishment. India also recommends utilising outdoor elements such as logs, benches, and trees for exercises including tricep dips, chin-ups, and decline push-ups.

Health and Safety

The sun currently sets in the mid-afternoon, resulting in much less hours of sunlight compared to summer. In an optimal scenario, you would exercise during daylight; nevertheless, if you must train in darkness, it is crucial to enhance your visibility by acquiring reflective gear, such as a jacket, gloves, or a hat. Alternatively, don vividly coloured athletic attire. When running at night, position yourself towards oncoming traffic to enhance visibility of approaching vehicles.

Ultimately, exercise prudence and remain cognisant of meteorological conditions. Although outdoor exercise offers various benefits, it is not always prudent; extreme cold renders it inadvisable. “If you venture outdoors and, after a period, experience intense shivering, slurred speech, or impaired coordination, return indoors.'