How to Exercise in Winter: A Complete Guide to Staying Fit When It’s Cold Outside

Winter is almost here, and you can feel it in the air: the days are shorter, temperatures are falling, and the allure of a warm bed makes getting up in the morning much harder.

But the drop in temperatures doesn't mean you have to put your gym routine on hold over the winter months. 

In this guide, we'll equip you with all the strategies, tips, and motivation you need to stay committed to your fitness journey and thrive during the cold season. Whether you're just starting out or a seasoned gym-goer, let's dive into the ways you can stay active when the weather outside is less than inviting.

Why is working out when it’s cold so much more difficult?

When the temperatures drop, finding the motivation for a winter workout can feel like a real challenge. But it's not all in your head — there are a few genuine reasons why exercising during the colder months can be more difficult:

• Colder temperatures — Cold weather naturally makes us want to cosy up indoors rather than head outside for a workout. It's actually a survival instinct to seek warmth and comfort, which makes that extra layer of motivation to head out to the gym or go for a jog feel even harder to muster.

• Joint pain — Physically, the cold can have an impact on our muscles and joints. Our muscles tighten up in chilly conditions, which means we may feel stiffer or less flexible. This is why warming up properly is even more important when it's cold.

• Fatigue — Our bodies burn more energy in the winter just trying to keep warm, which can leave us feeling more fatigued than usual. In fact, shivering can burn between 300 and 500 extra calories per day, which is more than walking for an hour!

• Shorter, darker days — The shorter days and darker mornings can make it tricky to stick to a routine. It's all too easy to hit snooze when it's still pitch black outside! So, if you're finding it tough to stay motivated in winter, don't worry — you're not alone. With the right approach, you can keep those fitness goals on track, whatever the weather!

Should you still exercise when it’s cold?

Exercising in cold weather can be a great way to stay active and enjoy the crisp, fresh air that winter brings — but it's essential to take some precautions to ensure that you don't injure yourself on slippery surfaces.

Cold temperatures can make your muscles tighter, so it's a good idea to start with a proper warm-up in the gym to get your body moving gradually. If you're walking to the gym, covering your mouth and nose with a scarf or mask can also help humidify the cold, dry air, making it easier on your airways.

When is it too cold to exercise outside?

The ideal temperature for exercising can vary from person to person and mostly depends on your individual tolerance to the cold, the type of exercise you're doing, and the duration of your workout.

During the winter, the average temperature ranges from 2 to 7 degrees Celsius, with occasional drops to just below 0. These nippy conditions can pose an increased health risk when you're working out, as your body has to work harder to maintain its core temperature. This means you'll need to take extra care — whether you're exercising outside or, in very cold conditions, even when you're working out indoors.

When you’re trying to decide whether it's too cold to exercise outside, consider:

• Wind chill — This is the temperature it 'feels like' outside (usually called the ‘real feel’ temperature on your weather app), which factors in the cooling effect of the wind on any exposed skin. This can make it feel much colder than the actual air temperature. Always check the wind chill factor before heading out, and if the wind chill is particularly low, it may be best to take your workout indoors or pop on some extra layers.

• Type of activity — The kind of exercise you plan to do can influence your cold-weather tolerance. For example, high-intensity activities like running and cycling generate more body heat, which can help you stay warm when it's cool outside. On the other hand, low-intensity activities like walking or yoga may need to stay inside as your body won't generate heat as quickly.

• Personal tolerance — Our individual tolerance for cold weather can vary depending on the person, and some people are naturally more cold-resistant than others. Pay attention to how your body responds to the cold — if you're shivering uncontrollably, experiencing numbness in your extremities, or feeling extremely uncomfortable, it's a sign that the cold may be too much for you.

• Duration — The duration of your workout can impact your comfort in cold weather. Short, brisk walks or brief outdoor activities may be tolerable in colder temperatures. However, if you plan to exercise for an extended period, especially in freezing or sub-freezing conditions, it's best to take this to the gym instead.

Temperature-related conditions to look out for

While exercising when it's cold can be an enjoyable experience for many, there are some potential health risks that can creep up on you if you’re not careful or well-prepared. These include:

Hypothermia

Long-term exposure to cold temperatures, especially in windy or wet conditions, can lead to a serious condition called hypothermia. This happens when the body loses heat faster than it can be produced, causing your core temperature to drop to dangerously low levels (below 35°C).

Warning signs for hypothermia include:

• Shivering

• Confusion

• Slow reaction speeds

• Fatigue or tiredness

• Slurred speech

• Lack of coordination

• Loss of consciousness (in severe cases)

Hypothermia is a medical emergency and should always be taken seriously. If you display any signs, stop exercising immediately and move indoors to get warm as soon as possible before notifying 999 and waiting for help to arrive.

Frostbite

Frostbite occurs when the skin and its underlying tissues freeze due to exposure to extreme cold. It typically affects extremities like your fingers, toes, nose, and ears — and people suffering from frostbite will experience numbness, tingling, and pale or hard skin in the affected areas. 

To prevent frostbite, it's best to keep all areas covered and well-insulated when outdoors during the colder months. Be extremely cautious if you're in snowy or icy conditions, even if you're just walking from the car to the gym door!

Respiratory issues

Breathing in cold, dry air can irritate the airways and potentially trigger repository discomfort, making breathing harder. This can be a lot more dangerous for people who have asthma or other pre-existing respiratory conditions. To help combat this, wearing a scarf or a mask to cover your mouth and nose can help humidify and warm the air you breathe.

Overexertion

Some people may push themselves too hard during workouts in an attempt to stay warm, which can lead to overexertion and an increased risk of injuries like muscle strains and sprains. It's always best to listen to your body and adjust the intensity of your workout accordingly. After all, the last thing you want to do is push too hard and injure yourself!

Staying motivated to work out indoors when it’s cold

The winter months can test your dedication to your fitness journey, but that doesn't mean you have to give up on all of your progress and hard work. 

Instead, here are a few ways that you can stay motivated:

1. Establish clear goals — Setting specific fitness goals for winter can help provide you with a sense of purpose and direction. Whether you're aiming to lose a certain amount of weight before a Christmas party, run a specific distance or master a new exercise, having well-defined goals can help you stay motivated in the long run.

2. Create a workout schedule — Planning your workouts ahead of time and scheduling them in your calendar can be a game changer for staying consistent. Like any other commitment, having a set time for your workouts means they become a non-negotiable part of your day. This helps you avoid the temptation to skip workouts if the weather is particularly rough.

3. Have a training plan — If you're not already following a structured workout plan, creating one can be a great idea to keep you motivated. Fitness First's FFX App offers customised workout plans to help you reach and maintain your fitness goals. Or, if you’re looking for a more personalised approach, set up a plan with one of our experienced personal trainers. A well-designed plan ensures you maximise your time at the gym and see your progress more efficiently.

4. Find a workout buddy — Exercising with a friend or joining a fitness class helps to keep you accountable and builds a strong support system. When you know someone is relying on you to show up for a workout, you're more likely to follow through with it — and what's better motivation than that? 

5. Give yourself a reward — Rewarding yourself for achieving fitness milestones can be a fun and motivating way to help you stay on track. Consider treating yourself to new workout gear when you hit a specific goal or even having your favourite chocolate bar. These rewards serve as positive reinforcement, making your efforts feel more exciting.

6. Visualise your success — Visualisation is a powerful tool that can boost your motivation and confidence. Take a few moments each day to envision the positive outcomes of keeping your workouts consistent even during the colder weather. Picture yourself feeling more energetic, enjoying better health or accomplishing hitting that goal that you're aiming towards.

How to adjust your routine during the colder months

Working out during the warmer weather can be very different from exercising in the colder months, so you need to make some tweaks to your daily routine to support your fitness goals and overall health. Here are some of the easiest ways to modify your routine as the temperatures drop:

1. Stay hydrated

Hydration is key to exercising throughout the year, and it’s a non-negotiable. While you may not feel as thirsty in the cold, leading to the misconception that you don't need to drink as much, your body still loses fluids through sweat and respiration when you're exercising.

Failing to replenish these fluids can lead to dehydration, which reduces workout performance, affects your body's ability to regulate temperature, and even increases the risk of cold-related illnesses like hypothermia. It's important to stay hydrated before, during, and after a cold-weather workout to make sure that your body has enough energy to carry you through.

Find out more about proper hydration for exercise with our guide.

2. Balance your nutrition

Nutrition plays a big role in supporting a winter workout. A balanced diet rich in nutrients — including vitamins, minerals, and antioxidants — can help maintain energy levels and boost your health.

Make sure to incorporate seasonal fruits and vegetables into your meals, like cranberries, elderberries, butternut squash, and parsnips — as they provide essential nutrients and can improve your immune system. Plus, it's also important to consider the timing of your meals to make sure you have enough energy. Scheduling meals around an hour before you plan to exercise leaves enough room for your body to digest while still giving you an energy boost throughout your workout.

Learn more about nutrition with our beginner's guide.

3. Rest and recover

While maintaining your exercise routine in winter is essential, so is giving your body the necessary time to rest and recover.

A good night's sleep is crucial for muscle recovery, immune function and overall well-being. During sleep, your body repairs and rebuilds muscle tissue, helping you make progress in your fitness goals. Overtraining and lack of rest can lead to fatigue, increased injury risk and a decrease in your workout performance.

Make sure you prioritise your sleep and allow your body to recover between workouts; the last thing you want to do is injure yourself! Rest and recovery days are vital to a successful fitness plan, particularly during the colder season when your body may need more time to recuperate.

4. Boost your immune system

Cold weather can sometimes weaken your immune system, making you more susceptible to illnesses like common colds and the flu.

To help your immune system fight off seasonal bugs, consider taking immune-boosting supplements or vitamins — especially vitamins C and D. If you're unsure about which supplements you should be taking, consult with your doctor to make sure you're taking the right ones for your individual needs.

Exercise tips for cold weather workouts

The way you exercise changes through the year depending on the temperature and other weather conditions. Because of this, you might have to adapt your routine slightly during the winter to make sure it's right for the season.

1. Make sure to warm up

When it's cold, your muscles become stiffer, increasing the risk of injuries. A thorough warm-up can help you avoid any nasty twists or sprains while also helping to raise your body temperature.

Dedicate more time to dynamic stretching exercises that engage your muscles and increase blood flow. Activities like jumping jacks, leg swings, and arm circles can help limber the body and reduce the risk of injury. You can also incorporate some light cardio work, like jogging in place, to help raise your heart rate and further prep your body for more intense exercise.

Top tip: Remember, a good warm-up helps prevent injuries and ensures you get the most out of your workout!

2. Embrace the indoors

As the weather gets colder, it's a great time to explore the endless possibilities of indoor workout options. At Fitness First, we offer a wide variety of activities like group fitness classes, indoor swimming and access to a range of fitness equipment to help you progress on your journey.

By embracing indoor activities, you can maintain your exercise routine without braving the cold, ensuring consistency in your fitness journey.

3. Opt for shorter, more intense workouts

Winter often brings a busier schedule with seasonal celebrations and events piled into the calendar. Consider short and intense workouts like high-intensity interval training (HIIT) sessions to make the most of your limited time. HIIT involves short bursts of intense exercise followed by brief periods of rest or lower levels of intensity that really get your heart racing.

The Fitness First team is always available to assist you with HIIT workouts, ensuring you get the guidance and support needed to achieve your fitness goals.

4. Get in the right mindset

From chilly weather to a lack of motivation, the winter season can bring with it a whole host of excuses to skip your workouts.

To overcome these mental barriers, it's crucial to cultivate a strong mindset. Remind yourself that the gym offers a controlled and comfortable environment to fully concentrate on what you want to achieve. The moment you step inside the gym, you're shielded from the external elements, allowing you to stay focused, motivated, and, most importantly, warm!

Cold-weather exercises to get your blood pumping

Just because it's cold outside, that doesn't mean every workout should be indoors. The cooler weather can be an excellent opportunity to mix things up and enjoy some outdoor activities spread out alongside days at the gym.

Here are a few winter exercise ideas to get your blood flowing and raise your body temperature:

• Jogging — A run in the fresh air can do wonders for your body and your mood. Cold-weather jogging might feel challenging at first, but once you get going, you'll quickly warm up and might even find it more comfortable than running in the summer heat!

• Brisk walks or hiking — If you prefer something a little bit easier, a brisk walk or hike is a great way to stay active. Plus, there's something magical about being out in nature during the cooler months, especially if there's a bit of frost on the ground.

• Ice skating — Whether you're at an outdoor rink or gliding over a frozen pond, ice skating is a fun way to stay active during the winter and is one of the few activities that are only really available outside when it's cold. Ice skating is a fantastic full-body workout that strengthens your core, legs, and balance — just be sure to wrap up warm!

• Skiing — If you're lucky enough to have access to ski slopes, whether they're natural or artificial, this is one of the best winter activities for burning calories and building muscle. Skiing not only improves cardiovascular health but also works your legs and core. And let's face it, there's nothing quite like the thrill of speeding down a snowy hill!

How to use gym equipment during cold spells

Exercising outdoors can be tricky, and it can be especially difficult when the temperatures are hitting minus figures. But, when the weather outside is frightful, you can turn to gym equipment to complete your workout session.

Use the treadmills for indoor running

When the temperature drops to uncomfortable levels for outdoor running, don't let it deter you from your cardio routine. Instead, make your way to the gym and take advantage of the treadmills. 

These versatile machines allow you to continue your running regimen uninterrupted without worrying about slippery pavements or catching a cold outdoors. You'll have complete control over your workout, adjusting the speed, incline, and duration to suit your fitness goals — whether you're training for a race, maintaining your endurance, or simply enjoying a brisk jog.

Opt for the stationary bike for indoor cycling

Cyclists need not despair in the winter months; the gym offers a lifeline in the form of stationary bikes. These machines let you simulate the experience of cycling outdoors by adjusting the resistance levels, mimicking various terrains, and even tracking your performance metrics. Whether you prefer a leisurely ride or an intense interval session, stationary bikes provide a fantastic alternative to braving the elements.

Try an elliptical machine for some low-impact cardio

If you're looking for a gentle, low-impact cardio workout for your joints, elliptical machines are an excellent choice. They provide an effective full-body workout without the impact of running or cycling on hard, frozen surfaces. Using ellipticals lets you maintain your cardiovascular fitness, strengthen your legs, and keep your heart rate elevated while minimising the risk of injury.

Use rowing machines for a full-body workout

Whether you aim to build strength, improve endurance, or enjoy a full-body workout, rowing machines offer a unique and highly effective way to engage your entire body. You'll feel this workout in your legs, back, arms, and core simultaneously, making rowing machines a great choice for achieving a well-rounded fitness routine during the colder months.

Reach for strength training equipment

Don't underestimate the benefits of strength training, especially when the winter season sets in. At the gym, you'll find various tools designed to boost your strength, from weighted dumbbells and barbells to specialised resistance machines and more.

Not only does strength training help you build and preserve muscle, but it also improves your fitness performance in the outdoors, keeping you at the top of your game in all your activities, regardless of the weather!

Get set for fitness in any weather with Fitness First

Winter doesn't need to be a roadblock on your fitness journey. With the right motivation, workout planning, and lifestyle adjustments, you can stay committed and continue making strides. Remember, consistency is the key, and your fitness goals are well within reach, no matter the weather outside.

At Fitness First, we have a wide range of fitness classes, personal training sessions and more to help you reach your fitness goals.

Find your nearest gym and book a club visit to come and experience our facilities for free. Or, for more helpful tips and advice on fitness and nutrition, check out our blog.