Cold Weather Fitness

Cold weather drives many fair weather outdoor exercisers inside for their winter workouts. In many cases, it’s not just the low temperature that acts as a deterrent; many people believe exercising in the cold is dangerous and bad for their health. This popular belief is a misconception—in fact, it is more likely that an outdoor exerciser will experience problems in warm weather than in cold. Healthy exercisers can continue their outdoor regimens through the winter by paying attention to warming up and dressing appropriately.

Runners, walkers, and cyclists can safely continue outdoor workouts with a simple wardrobe change as long as roads, paths, and trails are clear of snow and ice. Clothing made from synthetic fabrics specifically designed for cold weather exercise is recommended to maintain the body’s core temperature and keep muscles warm. However, “bundling up” may be good advice from mothers to children building snowmen, but for outdoor exercisers in winter, it is bad advice. Two thin, lightweight layers rather than loose, baggy clothes or a single heavy garment will make winter exercise more comfortable.

Layering in cold weather, with the clothing next to the skin made of fabric for “wicking” away sweat, allows moisture to be moved from the skin to the outer layers of clothing, thus protecting exercisers from the cold. Because it holds water, which quickly conducts heat away from the body, cotton is not recommended for that important first layer of clothing. And while loose-fitting clothing may seem more comfortable, it does not retain heat as well and is therefore inappropriate for cold weather exercise. Losing body heat at the neck—called the chimney effect—can be prevented by wearing a turtleneck. And because 30% to 50% of body heat loss can occur through the head, exercisers should wear a hat when temperatures plummet.
For the inner layer of clothing, synthetic polypropylene or silk undergarments are the most effective, and for the outer layer, a waterproof and wind resistant material for insulation is recommended. Wool or fleece is best for hats and gloves. In very cold weather, you may need polypropylene glove liners for extra insulation. You can also insert chemical-based hand and feet warmers in your gloves or boots; they’re available for purchase in many sporting goods stores. 
 
If you are one of those runners who thinks you can’t get the same workout on a treadmill and you run in any weather or if you’ve got an active dog that needs to be walked even in snow and ice, invest in a pair of athletic shoes designed for cold weather and slippery surfaces. Many athletic shoe companies now sell running and walking shoes with weatherproof materials such as Gore-Tex to keep feet dry, and they have heavier treads for traction on slippery roads, making your outdoor workouts safer and more comfortable.  

And remember to exercise your common sense before exercising outdoors in extreme conditions. Skip a day or find an indoor alternative when the weather is too cold, snowy, or icy.

Also, while many outdoor exercisers find the cold, crisp, winter air refreshing, for those with asthma and other respiratory problems, doing so can be irritating or even dangerous. Cold, dry air causes the nasal mucosa, throat, and bronchial passages to dry out and become irritated, even in individuals without respiratory conditions. Those with asthma have airways that are even more sensitive to sudden temperature and humidity changes, especially when breathing cold, dry air. During strenuous exercise in cold temperatures, mouth breathing allows cold, dry air directly into the lower airways without the warming and humidifying that occurs when breathing through the nose. Exercise-induced asthma is more likely to occur in cold, dry weather, and cold-weather activities can exacerbate asthma attacks, according to the American Academy of Allergy, Asthma, and Immunology. While individuals with exercise-induced asthma can still enjoy outdoor winter activities by taking prescribed medication, if you have asthma or another respiratory condition, you may want to find an indoor exercise alternative during the winter months. 

For asthmatics who do exercise or participate in winter activities outdoors, it is recommended that a scarf be worn over the mouth and nose to warm the air before breathing in. Wearing a scarf or face mask over the mouth and nose while exercising traps exhaled water vapor and heat, which then helps to humidify incoming air. All winter exercisers, not just those with asthma, can benefit from wearing a protective covering over the mouth and nose to prevent dry, irritated air passages.

— Jennifer Van Pelt, MA, CWE, CWC

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