Winter Workout and Fitness Checklist for the Outdoors

As winter approaches, the days grow shorter and many parts of the country will soon be enveloped in snow and ice. However, don’t let Mother Nature chase you indoors for the next few months—instead get outside and enjoy these nice, crisp winter days. Just remember to take a few precautions to stay safe during winter workouts with these smart fitness tips to help keep you warm and safe.

Wear Reflective Gear

With darkness arriving earlier during the winter, chances are you’ll spend at least some of your time working out in poor lighting. This makes it difficult for you to see, but even more difficult for passing motorists to see you. Always wear some sort of reflective gear when exercising before or after sunset. You can go with a full-fledged reflective belt, or opt for clothing with reflective strips sewn in. Meanwhile, purchase an affordable headlamp to light the way and allow you to see what you’re doing.

Select Proper Shoes

Walking or running on snow and ice can put you in dicey situations, greatly increasing your odds of falling and ending up with anything from a bruised ego to a broken bone. Choose shoes with good traction to increase your odds of staying upright. If your shoes just don’t cut it, clip on a set of Yak Tracks, which can be easily attached to your shoes for added traction and stability. In addition to adequate tread, make sure your shoes offer protection for the rest of your foot. The last thing you want is snow packed in around your ankles, or soaked and cold feet.


Exercising with cold muscles is never a good idea, especially when the air temperature is hovering around freezing. Before heading out into the cold, spend 5-10 minutes warming up inside. Once you begin your winter workout, give your body short breaks every few minutes to gradually adjust to the conditions.

Wear Layers of Clothing

Layers are a must when you’re exercising in cold weather, beginning with a moisture-wicking base layer. It takes a while for your body to warm up, but once it does you’ll need to have the ability to shed an outer layer. Wearing too much will make you sweat more, and we all know that sweat and cold do not go well together. As your workout winds down and your body temperature begins to drop back to normal, put the extra layers back on before you develop a chill.

Hats, gloves, warm socks, and scarves are a must when working out in the winter. Long exposure to the cold increases your risk of frostbite, especially in areas with reduced blood flow (like your ears, toes and fingers).


When you’re cold, it’s pretty easy to overlook adequate hydration. It’s just as important in the Winter as the summer to stay hydrated. However, even when your body is relatively cool from the winter air, your muscles are producing a significant amount of heat that eventually makes its way to the surface of your body as sweat. Granted, you don’t sweat near as much in the winter as you do during those hot summer months, but you still need to drink plenty of water before, during and after your workout—even if you don’t feel thirsty.

Get Ready

If you suffer from asthma, chronic bronchitis or other respiratory issues, exercising in cold weather may not be the best idea. The cold air further restricts your respiratory passages, making it harder to breathe. In fact, even if you have healthy lungs, you should consider a scarf or mask when the weather is below freezing to help warm the air before you fully inhale. Always check with your doctor first, to make sure a workout outsider during the winter is safe for you.

Exercising in cold weather can increase your risk of a heart attack if you already suffer from cardiovascular problems. The cold stimulates the sympathetic nervous system, which increases heart rate and blood pressure. Add this to the work increase already occurring due to the stress of exercise, and your cardiovascular system is under a tremendous amount of pressure. Play it safe and talk to your doctor prior to exercising in the cold. If you plan on starting an exercise routine during the winter months, it could be best to do so indoors.

Open Your Heart with Winter Fitness

Provides a complete mind, body & spirit experience by combining inspirational stories with a serious fitness workout. Includes illustrated exercises that include balance and coordination routines to simulate being in thesnow. Teaches exercises that apply to a variety of snow sports, including cross-country and downhill skiing, as well as snowboarding and snowshoeing.

Fall Fitness Challenge Ideas 2016: 5 Tips For Staying In Shape Throughout The Holiday Season – International Business Times

International Business TimesFall Fitness Challenge Ideas 2016: 5 Tips For Staying In Shape Throughout The Holiday SeasonInternational Business TimesFollowing the fall sugar rush that comes along with Halloween, there are increasing opportunities to indulge in delicious foods and decadent desserts on holidays like Thanksgiving and Christmas during the winter. Whether it is hitting the gym or …

8 Ways to Get a Killer Cardio Workout When You’re Stuck at Home –

Cosmopolitan.com8 Ways to Get a Killer Cardio Workout When You’re Stuck at HomeCosmopolitan.comWhen winter — or really any weather — makes your gym plan seem like a joke, break a sweat at home with this full body workout that requires no equipment and very little space, but still takes your heart rate to the ~next level~. You’ll alternate …

6 Reasons You’d Be A Fool Not To Exercise This Winter – FashionBeans

FashionBeans6 Reasons You’d Be A Fool Not To Exercise This WinterFashionBeansOnce winter sinks its claws in, the idea of outdoor training sessions becomes less appealing than strip poker with Pat Butcher (and no, sadly earrings don’t count as items of clothing). Even peeling yourself off a warm sofa to sweat it out in the gym …


About Fitness im winter and more.

Related Posts