December is here and it has brought shorter days and colder temperatures. Have you noticed any changes to your exercise routine or the amount of time you spend outside? 

Research shows that once it falls below 60 degrees, any further decrease in temperature is associated with people engaging in less exercise. Walking, running, biking, yardwork, and playing outside with friends, kids, or grandchildren are all affordable and accessible ways to stay active, but these habits can be more challenging to sustain during the winter months. However, there are many benefits to both staying active and spending time outdoors for physical health and mental well-being! 

Stay active, stay healthy

Maybe you have memories from childhood of a parent or loved one telling you to put a jacket on so you don’t catch a cold. While it is sound advice to bundle up before heading outside, cold weather itself does not make you sick. Winter is cold and flu season partly because viruses survive easily in cold, dry air, but the primary reason people get sick more often in the winter is because the cold weather keeps us cooped up indoors, where germs spread quickly. The best way to stay healthy this winter is to wash your hands frequently, get your flu and COVID shots, and . . . find ways to exercise outdoors! Read more about using walking outdoors to improve your health here.

Benefits of outdoor exercise

Exercising in general can give your immune system a boost for about 24 hours after a single bout of exercise. Spending time outdoors, especially for children, can further help develop a strong immune system and even aid in building resistance to allergies. We all know regular exercise contributes to a longer, healthier life with countless physical and mental health benefits. Research shows that exercising outdoors can enhance the benefits of exercise, especially the mental health benefits. Exercising outdoors, sometimes called "green exercise," enhances mood, increases energy levels, and leads to feelings of restoration. In fact, a review of 11 studies with over 800 participants found that those who exercised outdoors had greater feelings of enjoyment and were more likely to plan to continue exercising in the future compared to those who exercised indoors. 

Beyond enhancing your mood, exercising outdoors in the winter can be an effective strategy to prevent or manage Seasonal Affective Disorder (SAD). Learn more about SAD here, and about disparities in SAD here.

Disparities in winter exercise opportunities

Despite the benefits of staying active outdoors throughout the winter, it might be more challenging for different groups of people to access safe outdoor exercise opportunities. Some individuals may face additional barriers to exercising outdoors due to their age, race, or income. For example, older adults are more prone to falls and may struggle to go for a walk outdoors when conditions are snowy or icy. In one research study of over 500 adults, nonwhite Americans were more than twice as likely to not exercise outdoors compared to white Americans. This could be for a number of reasons, including socioeconomic status, cultural norms, and neighborhood environments. 

Learning how to exercise in the cold is an important strategy to build confidence and begin to chip away at some of these barriers. 

Conquer the cold

The first step to making outdoor exercise in the winter more enjoyable is to dress appropriately. Here are some tips:

• Dress as if it’s 10-20 degrees warmer than it actually is. Your body will warm-up as you begin exercising and if you’re too bundled up, you’ll get sweaty, which will actually make you more cold. 
• Dress in layers that you can easily take off as you warm up.
  • Base layer – this is the layer closest to your body. Choose a synthetic or “wicking” material to pull sweat away from your skin.
  • Insulating layer – wear warm, lightweight materials such as fleece or wool over your base layer. This layer can be removed as you warm-up.
  • Outer layer – protect yourself against the elements by wearing an outer shell made from wind and water-resistant material. 
• Keep your extremities warm by always wearing a hat, gloves or mittens, and wool socks.
• Wear a scarf or neck warmer/buff. Keeping your neck warm can help keep your whole body warmer!

In addition to dressing in layers, here are a few more tips to make exercising outdoors in the cold more enjoyable:

• Do a warm-up to get the blood moving and warm-up your muscles. This can be done indoors so you’re warm before you head out the door. Try dancing to your favorite song, marching in place, and doing a few dynamic stretches like arm circles and leg swings.
• Wear sunscreen. The sun can damage your skin even when it’s cold outside, especially if there is snow on the ground, which reflects the sunlight.
• Stay hydrated. We feel less thirsty when it’s cold, but that doesn’t mean we don’t need to hydrate properly. Drink plenty of water throughout the day and before and after exercise.
• Shovel safely. Shoveling your driveway is a great workout, but This high-intensity activity can pose a risk for those with potential heart problems. Check with your doctor if you have any heart conditions, make sure to warm-up before beginning shoveling, scoop smaller loads of snow, and take frequent breaks. 

Exercising outside in the cold can be enjoyable and invigorating as long as you’re well prepared! 

About the Author: Caitlin Fredericks is a statewide Physical Health Specialist. As part of the integrated Health Disparities program, she provides education, programs, and resources to reduce health disparities in physical health. She is an ACSM certified personal trainer and an ACE certified group fitness instructor. Caitlin has diverse experience working at the intersection of education and physical activity and is actively collaborating with local coalitions to strengthen our community. The Integrated Health Disparities program tackles health issues with an integrated lens of physical, mental, and community health providing programs and resources to address health inequities.