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Let’s be honest: Running on a treadmill doesn’t quite compare to jogging in your favorite park. As the winter chill sets in, you may find yourself debating whether to move your workout indoors or brave the cold outside. However, experts suggest that you don’t necessarily have to choose one or the other.
Exercise is a stressor on the body, and engaging in physical activity in the cold presents a unique challenge of keeping warm, according to Alexander Rothstein, PhD, an exercise physiologist at New York Institute of Technology. This additional challenge can intensify your workout experience but isn’t inherently good or bad; it simply means that your body is being pushed further.
Embracing cold temperatures has garnered popularity for a reason. Cold exposure, such as through cryotherapy practices like cold plunges or ice baths, can prompt rapid blood circulation to vital areas of the body, reducing swelling and inflammation, notes Asad Siddiqi, MD, a sports medicine physician at NewYork-Presbyterian Brooklyn Methodist Hospital. Some cold enthusiasts report improved mental well-being from exposure to chilly conditions, with research supporting the positive effects of cold-water immersion on alertness and inspiration.
While a cold workout differs from cryotherapy, engaging in outdoor exercise during the winter can contribute to physical strength. Here’s expert advice on safely working out in the cold and why it might be beneficial:
Meet the Experts: Alexander Rothstein, CSCS, ACSM-EP, is an exercise physiologist and Exercise Science program instructor at New York Institute of Technology. Asad Siddiqi, MD, serves as a sports medicine physician and chief of Rehabilitation Medicine at NewYork-Presbyterian Brooklyn Methodist Hospital.
Benefits of Cold Workouts:
Feeling unmotivated to exercise in the cold is common, but there are advantages to doing so. The cooler environment can enhance the effectiveness and duration of your workout by aiding in temperature regulation. Rothstein recommends temperatures between 45 to 55 degrees for optimal performance, highlighting that cooler conditions can be conducive to physical activities like running races.
Another unique benefit is that exercising in cold water can increase calorie burn compared to warm water. While swimming in icy waters may not be safe, utilizing an unheated pool can intensify your workout. Cold air, however, does not offer the same calorie-burning effect.
While adjusting to the cold may be challenging initially, consistent exposure can improve your tolerance. Spending just 11 minutes per week in cold conditions can prompt your body to adapt, making subsequent experiences more comfortable, according to Dr. Siddiqi.
However, it is crucial to take the necessary precautions when working out in the cold. Risks such as hypothermia and frostbite, though rare with proper gear, should be considered. Additionally, be mindful that cold temperatures may impact your
Dressing appropriately for cold weather is essential, advises Rothstein. To limit skin exposure and stay warm, wear thermal garments and suitable footwear for the terrain. Ice, snow, or slippery surfaces can be hazardous in cold conditions, so having the right shoes is crucial for safety. Rothstein also suggests wearing activity-specific clothing, such as wind gear for cyclists and water-resistant layers for skiers.
When preparing for a cold-weather workout, Rothstein recommends layering up with light clothing that you can easily remove as you warm up. Adjust your layers if you start overheating, but avoid heading out underdressed assuming you will warm up naturally. Individuals with cardiac, neurologic, vascular, or respiratory conditions should exercise caution or consider skipping workouts in cold weather to avoid exacerbating their conditions.
Before starting your cold-weather workout, ease into the elements gradually and begin with only 50 percent of your usual intensity, advises Dr. Siddiqi. Remember to warm up beforehand with light, dynamic exercises to raise your heart rate and prepare your body. Pay attention to how your body feels during your workout and don’t push yourself too hard in uncomfortable or unsafe conditions.
For outdoor workouts in cold weather, opt for activities that keep you moving and generating heat, such as running, walking, or cycling, suggests Rothstein. Be cautious of slippery surfaces that could lead to accidents and consider moving your workout indoors if conditions are unsafe. Activities like skiing, snowboarding, and snowshoeing are ideal for snowy environments.
In extremely cold conditions, it may be best to move your workout indoors. Consider joining a communal activity like a run club to stay motivated and distracted from the cold. Prioritize safety and listen to your body’s signals to ensure a successful cold-weather workout.
Daily workouts include using equipment such as the treadmill, stationary bike, Peloton, stair stepper, elliptical, and engaging in weight training. Additionally, participating in group fitness classes like Pilates, yoga, and barre is recommended. Dr. Siddiqi suggests that if you typically exercise outdoors, consider choosing an indoor workout that complements your preferred sport. For instance, Jennifer Garner is a fan of a certain retinol eye cream, and new athletic shoes can help you achieve your cross-training objectives.
