When temperatures drop, it’s easy to stay indoors and skip exercise, but staying active year-round is one of the best things you can do for your health. Regular movement supports your heart, brain, and mental health, lowers your risk of chronic conditions, and helps you feel your best.
Why does it matter? Even though cold weather can make it tempting to slow down, inactivity can lead to lower energy and muscle strength, increased blood pressure and inflammation, and even reduced immune function and bone density.
Movement helps maintain strength, flexibility, and balance, which is especially important for everyone – especially older adults. It also boosts mood and supports long-term health.
So where do you start? Before heading outdoors, take steps to protect yourself from the elements:
1. Warm up before you start
Cold temperatures make muscles and joints stiff. Spend 5–10 minutes on gentle, dynamic movements like arm circles or marching in place to improve circulation and reduce injury risk. Here’s one video you can use.
2. Dress in layers
Layering helps regulate body temperature and keeps you dry. Here’s some simple layering you can follow:
Base layer: Breathable fabric to wick away sweat
Mid-layer: Insulating material to trap heat
Outer layer: Weatherproof protection from wind, rain, or snow
3. Stay hydrated and fueled
Cold air can mask thirst, and your body burns more energy to stay warm. Drink water regularly and eat a balanced meal before activity.
4. Plan ahead
Check the forecast, wear nonskid shoes, and carry a charged phone. Let someone know where you’re going and pack an extra layer.
Benefits of Winter Exercise
Exercising in cooler temperatures may offer unique benefits:
Burns more calories as your body works to stay warm
Boosts immune function
Improves oxygen flow to the brain, supporting mental sharpness
Releases endorphins to lift your mood
Remember to listen to your body. If you have a heart condition or other health concerns, talk with your doctor before starting cold-weather exercise. Watch for signs of frostbite or hypothermia and stop if you feel pain or discomfort.
The bottom line is that staying active through the winter can help you live well and feel your best. Start small, dress smart, and choose activities you enjoy.
Looking for more videos to get you started? Here are three you can do this week:
