Staying active in cold weather: Tips for a healthier lifestyle

Written by Dr. Trevor Call, sports medicine physician at IU Health West

As temperatures drop, staying active can become challenging. However, maintaining an active lifestyle during cold weather is crucial for both physical and mental health. Winter weather can make muscles stiff, increasing the risk of injury. Regular physical activity, such as stretching and strengthening exercises, helps keep muscles and joints flexible. Engaging in regular exercise also boosts immunity, improves mood and helps prevent seasonal weight gain. Here are some tips on how to stay active when the weather turns chilly, all while keeping safety in mind.

1. Dress in Layers:

The key to exercising in cold weather is dressing appropriately. Wear moisture-wicking base layers to keep sweat away from your skin and top them with insulating and waterproof outer layers to protect against the elements. Ensure you have gloves, a hat and warm socks to prevent heat loss through your extremities.

2. Warm Up Indoors:

Cold weather can make muscles stiff and increase the risk of injury. Start with a warm-up routine indoors to get your blood flowing and prepare your muscles for outdoor activity. Dynamic stretches and light cardio exercises, such as jumping jacks or high knees, can help elevate your body temperature before heading outside.

3. Choose the Right Activities:

Adapt your fitness routine to suit the season. Winter offers unique opportunities for outdoor activities like ice skating, cross-country skiing and snowshoeing, which are excellent for cardiovascular fitness and building strength. For those who prefer traditional workouts, walking, running or hiking can still be effective if done on cleared paths.

4. Stay Safe:

Shorter days mean less daylight, so choose well-lit routes or consider wearing reflective gear to remain visible. Be cautious of icy patches to prevent slips and falls. Always check the weather forecast, and if conditions are too extreme, opt for indoor alternatives.

5. Take Advantage of Indoor Workouts:

If the weather is too harsh, don’t let it deter you from exercising. Gyms and fitness centers offer classes and equipment to keep your fitness journey on track. Home workout routines using bodyweight exercises, yoga or resistance bands can also provide effective ways to stay active.

By taking the right precautions and finding activities that suit your interests, you can enjoy a healthy and active winter season. If you do experience an injury, the sports medicine experts at IU Health are ready to help. Learn more here.