Why winter workouts are worth it
It can be hard to leave a warm bed once the temperature drops, but staying active through the winter is still one of the best things you can do for your body. Heading outdoors is invigorating and keeps you fit, and sticking with your exercise routine no matter the season helps you look good while maintaining flexibility, muscle strength, and a healthy weight.
Winter also comes with real risks. Activities like snowboarding, ice skating, and sledding are fun but can lead to injury, and everyday tasks like shoveling snow and lifting heavy, wet snow can strain and injure your back just as easily. Being outdoors in winter has an upside, too: sunlight boosts your vitamin D levels, which supports mood and overall well-being, just protect your skin and don’t stay out too long. The CDC also notes that winter exercise helps boost immunity during cold season, and even a few minutes a day can help prevent simple bacterial and viral infections.
Your physical therapist can help you understand how your body moves and build a daily or weekly exercise plan suited to your individual needs. Here are their top tips for staying safe during winter workouts.
Check the weather before you head out
It’s easy to forget to check the forecast before lacing up, only to step outside and find conditions have turned. Keeping an eye on the weather helps you dress appropriately for the climate. Pay attention to the wind chill, a measure of how cold it actually feels: when it’s low, your skin is at greater risk of frostbite, and it may be worth moving your workout indoors instead.
Stay hydrated, no matter the season
It doesn’t matter what time of year it is, you still need to drink water. Exercising in the cold doesn’t mean you’re not sweating, and the low humidity of winter air is dehydrating on its own. Drink water during and after your workout just as you would in summer.
Cover up in layers
Dress for the weather, and wear layers so your body can regulate its temperature properly. A good rule of thumb is to choose layers you can easily remove and carry with you comfortably as you warm up during your workout or run.
Your physical therapist would likely suggest starting with a base layer of synthetic wicking material rather than cotton, since cotton holds onto sweat instead of letting it evaporate. Add a layer of fleece or wool for insulation, and top it with a windproof outer layer. A hat or headband and a pair of gloves round out the setup.
Don’t skip the warm-up and cool-down
This is a basic tip, but an important one. A good warm-up prepares your muscles and joints for the workout ahead, and in cold weather you’ll want to warm up until you’re lightly sweating, both to prevent injury and to ease your heart into the exertion. Your physical therapist can recommend the best warm-up for you, whether that’s stretching, a slow jog, or jumping rope, depending on your current health and fitness level.
Don’t push for speed
Safety should always come first. Running or exercising too fast in winter raises your risk of injury, so find a comfortable pace and stick with it. If the weather is too harsh to run outside, take the workout indoors instead, a treadmill can give you a similar result, and there’s plenty of room to get creative with an indoor routine.
Your physical therapist is always available to help you stay safe and active through the season. Your goal of staying healthy and fit is the same one your PT has for you, but safety always comes first.