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Photo:Getty Images. EatingWell design.
Getty Images. EatingWell design.
When winter rolls in with chilly temperatures and shorter days, it can be tempting to stay curled up indoors. Butstaying activeduring colder months is essential—not just for your physical health but also for your mental well-being. Regular exercise all year long offers a plethora of health benefits, such as bolstering your immune system, helping prevent seasonal weight gain and improving your sleep.Plus, research suggests that outdoor winter activities come with the added bonus of vitamin D exposure, which is crucial during a season when sunlight is limited.
To help you beat the cold-weather blues and stay motivated, we’ve compiled a list of the best cold-weather activities and expert-backed tips to help keep you moving all winter long.
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Why Staying Active in Winter Matters
Nicole Davis, CPT, of Garage Gym Reviews, tells us, “Staying active provides lots of benefits that range from physical—like increased cardiovascular and muscle health, plus better energy levels—to mental and emotional, including decreased stress and improved mood.”
Here are some health benefits of winter exercise.
How to Stay Active When It’s Cold
Whether you prefer braving the cold or staying cozy indoors, there’s a winter activity for every fitness level. Consider the following expert-recommended cold-weather activities to keep you moving.
1. Winter Walks or Jogging
Brisk walkingor jogging on a cleared sidewalk or trail is an excellent way to stay active during winter.Kate Meier, CPT, at BarBend, explains, “Walking and jogging are fantastic because they require minimal equipment, and you can adjust your pace to match your fitness level. Plus, they’re great for improving bone density and cardiovascular health.”
2. Winter Sports
Classic winter sports like ice skating, cross-country skiing and snowshoeing offer a full-body workout while allowing you to enjoy the beauty of snowy landscapes. “Skiing and snowboarding are outstanding total-body activities that challenge your muscles, endurance and balance,” says Meier. “For beginners, most ski resorts offer lessons, making these sports accessible and fun.”
3. Shoveling Snow
While it may not sound glamorous, shoveling snow is a surprisingly effective workout. “Just 30 minutes of shoveling can burn over 200 calories for a 185-pound person,” says Davis. “It’s a great way to engage your core, arms and legs while accomplishing an essential winter chore.”
4. Indoor Workouts
When the weather is too harsh to venture outdoors, indoor workouts are an excellent alternative. Whether it’syoga, high-intensity interval training (HIIT) or body-weight exercises, there’s no shortage of indoor exercise options. “A simple at-home body-weight circuit—like squats, lunges, pushups and sit-ups—can be just as effective as a gym session,” Meier explains.
5. Build N.E.A.T. into Your Day
N.E.A.T. (non-exercise activity thermogenesis) refers to the calories you burn through daily activities. “Cleaning, playing with your kids or walking your dog are all excellent ways to stay active without a formal workout,” says Davis. “These small bursts of activity add up, keeping you moving even when motivation is low.”
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Safety Tips for Cold-Weather Activities
While exercising in cold-weather conditions poses unique challenges, you can stay safe and comfortable with the right precautions. Here’s what the experts recommend.
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The Bottom Line
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Alnawwar MA, Alraddadi MI, Algethmi RA, et al.The Effect of Physical Activity on Sleep Quality and Sleep Disorder: A Systematic Review.Cureus. 2023;15(8):e43595. doi:10.7759/cureus.43595Jakicic JM, Powell KE, Campbell WW, et al.Physical Activity and the Prevention of Weight Gain in Adults: A Systematic Review.Med Sci Sports Exerc. 2019;51(6):1262-1269. doi:10.1249/MSS.0000000000001938Shao T, Verma HK, Pande B, et al.Physical Activity and Nutritional Influence on Immune Function: An Important Strategy to Improve Immunity and Health Status.Front Physiol. 2021;12:751374. doi:10.3389/fphys.2021.751374Hansen AL, Ambroziak G, Thornton DM, et al.Vitamin D Status and Physical Activity during Wintertime in Forensic Inpatients-A Randomized Clinical Trial.Nutrients. 2021;13(10):3510. doi:10.3390/nu13103510Mahindru A, Patil P, Agrawal V.Role of Physical Activity on Mental Health and Well-Being: A Review.Cureus. 2023;15(1):e33475. doi:10.7759/cureus.33475
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Alnawwar MA, Alraddadi MI, Algethmi RA, et al.The Effect of Physical Activity on Sleep Quality and Sleep Disorder: A Systematic Review.Cureus. 2023;15(8):e43595. doi:10.7759/cureus.43595Jakicic JM, Powell KE, Campbell WW, et al.Physical Activity and the Prevention of Weight Gain in Adults: A Systematic Review.Med Sci Sports Exerc. 2019;51(6):1262-1269. doi:10.1249/MSS.0000000000001938Shao T, Verma HK, Pande B, et al.Physical Activity and Nutritional Influence on Immune Function: An Important Strategy to Improve Immunity and Health Status.Front Physiol. 2021;12:751374. doi:10.3389/fphys.2021.751374Hansen AL, Ambroziak G, Thornton DM, et al.Vitamin D Status and Physical Activity during Wintertime in Forensic Inpatients-A Randomized Clinical Trial.Nutrients. 2021;13(10):3510. doi:10.3390/nu13103510Mahindru A, Patil P, Agrawal V.Role of Physical Activity on Mental Health and Well-Being: A Review.Cureus. 2023;15(1):e33475. doi:10.7759/cureus.33475
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Alnawwar MA, Alraddadi MI, Algethmi RA, et al.The Effect of Physical Activity on Sleep Quality and Sleep Disorder: A Systematic Review.Cureus. 2023;15(8):e43595. doi:10.7759/cureus.43595Jakicic JM, Powell KE, Campbell WW, et al.Physical Activity and the Prevention of Weight Gain in Adults: A Systematic Review.Med Sci Sports Exerc. 2019;51(6):1262-1269. doi:10.1249/MSS.0000000000001938Shao T, Verma HK, Pande B, et al.Physical Activity and Nutritional Influence on Immune Function: An Important Strategy to Improve Immunity and Health Status.Front Physiol. 2021;12:751374. doi:10.3389/fphys.2021.751374Hansen AL, Ambroziak G, Thornton DM, et al.Vitamin D Status and Physical Activity during Wintertime in Forensic Inpatients-A Randomized Clinical Trial.Nutrients. 2021;13(10):3510. doi:10.3390/nu13103510Mahindru A, Patil P, Agrawal V.Role of Physical Activity on Mental Health and Well-Being: A Review.Cureus. 2023;15(1):e33475. doi:10.7759/cureus.33475
Alnawwar MA, Alraddadi MI, Algethmi RA, et al.The Effect of Physical Activity on Sleep Quality and Sleep Disorder: A Systematic Review.Cureus. 2023;15(8):e43595. doi:10.7759/cureus.43595
Jakicic JM, Powell KE, Campbell WW, et al.Physical Activity and the Prevention of Weight Gain in Adults: A Systematic Review.Med Sci Sports Exerc. 2019;51(6):1262-1269. doi:10.1249/MSS.0000000000001938
Shao T, Verma HK, Pande B, et al.Physical Activity and Nutritional Influence on Immune Function: An Important Strategy to Improve Immunity and Health Status.Front Physiol. 2021;12:751374. doi:10.3389/fphys.2021.751374
Hansen AL, Ambroziak G, Thornton DM, et al.Vitamin D Status and Physical Activity during Wintertime in Forensic Inpatients-A Randomized Clinical Trial.Nutrients. 2021;13(10):3510. doi:10.3390/nu13103510
Mahindru A, Patil P, Agrawal V.Role of Physical Activity on Mental Health and Well-Being: A Review.Cureus. 2023;15(1):e33475. doi:10.7759/cureus.33475
