How to Exercise in Cold Weather

Cold weather does not have to mean an end to outdoor exercise. Taking precautions and preparing well will allow you to exercise safely all winter long.

Things You'll Need

• Shirt made of moisture-wicking material
• Pants made of moisture-wicking material
• Water-proof jacket
• Sunscreen
• Sunglasses

Instructions

1. Dress in layers so that you can take off pieces of clothing as needed when your body heats up from the activity. Begin with clothing made of moisture-wicking material and top with warmer layers depending on the temperature.

2. Make the final layer of your exercise gear a waterproof jacket to protect you from any moisture you might encounter from elements like snow.

3. Apply sunscreen to all exposed skin, including your lips, to protect you from the sun’s harmful rays.

4. Wear sunglasses to protect your eyes from the glare of the winter sun, especially when there is snow on the ground.

5. Choose a clear path free of ice. Take precautions and slow your speed if necessary to avoid falling, which could result in an injury.

6. Stay hydrated in cold weather. Even if you do not feel thirsty, drink plenty of water before and after your exercise session.

Tips & Warnings

• Always tell someone where you are going, the path you plan to take and when you plan to return.

• Stay smart and check the weather forecast. Extremely cold temperatures or blizzard-like conditions are not ideal for outdoor exercise. Make your health and safety the first priority.

• In your first layer, avoid heavy clothing made of materials like cotton, which can become wet from perspiration and make you colder or weigh you down.

Resources

• American Council on Exercise: Exercising in the Cold