The Body and Brain Benefits of Winter Workouts

BY BETHANY HEITMAN

Do you dread winter? Maybe it makes you blue. Or, perhaps you hate having to move your workouts indoors. If it’s the latter, we feel you. Shivering and feeling chilled is no fun. But there’s a reason you should consider braving those lower temps for an outdoor  sweat session. Actually, there’s a number of reasons.

From lifting your mood to generating a greater calorie burn, exercising outdoors in the cold can positively impact a number of areas. That said, you do need to be careful that you don’t freeze your tush off. 

Read all about the benefits below—plus learn how to stay safe and get some cold weather gear recs that will keep your warm.

Brrr Benefits

While it’s tempting to go into hibernation mode the minute the weather drops below 42 degrees, we urge you to reconsider that urge. Here’s why: Getting out in the low temperatures is scientifically proven to alter body fat composition. It does this by producing more brown fat—a healthy fat that burns more calories to create heat and manage your body temperature. 

One study even found that people burn 34 percent more calories when they hiked in cold weather (in comparison to when they went hiking in moderate or warm weather). Not only that, The National Institutes of Health say that chilly workouts can boost endurance, lower inflammation and improve sleep quality. 

Combining the cold weather with exercise also gives your brain a boost. Certain neurochemicals that motivate you to work harder and stay more alert are triggered by the cold. And, even after you head inside, those brain chemicals are still flowing through you—so there’s a positive lasting effect. 

On top of that, being uncomfortable can trigger a good type of stress that strengthens your mind. You’ll be forced to focus on the task at hand and will find that you are able to give your workout your all. 

Photo by Alina Grubnyak

Safety First

Now that you know how good getting outside for a winter workout is, it’s important to make sure you do so safely. Generally, once temps start falling in the single digits, you need to think twice. 

You’ll also want to adjust the length of your workout.. If it’s below freezing, aim for slightly shorter outdoor workouts (think around an hour or less). And no matter what, you need to warm up inside before heading out into the cold. There’s a tendency to tighten up when that arctic blast hits you. So, you want to make sure your body is loose and ready. Spend a little time 5-10 minutes) doing a light warm up. JW suggests putting all your outdoor gear on and then while only breathing in and out of your nose alternate between 60 seconds of marching in place and 60 seconds of arm circles, (switch directions half way).

As you head outside, the right gear is essential.  Cold-weather workout dressing is all about layering up and choosing the correct fabrics. Avoid cotton (as it gets wet, it stops insulating your body heat). Instead, opt for tech fabrics like Gore-Tex and Polartec. A hat is another helpful way to keep you warm and toasty—after all, you lose up to 50 percent of your body heat through your head.

Finally, don’t forget to hydrate. We tend not to drink as much water when it’s cold. But when you exercise, you still need to be properly hydrated. Take a water bottle with you outside. And, if you’re going on a long hike or run, consider bringing something with electrolytes. 

Keep Feet Dry

Look for socks made of polypropylene or wool—both of which wick away moisture and keep feet warm. We like: Darn Tough Women’s Pacer Micro Crew Ultra Lightweight Socks, $21

Wear a Hat

Remember how we said you lose up to 50 percent of your body heat through your head? Wearing a hat can go a long way towards keeping you warm. We like: SmartWool Thermal Merino Reversible Cuffed Beanie, $30

Slip On Gloves

Keep hands from going numb with lightweight gloves that are flexible. Rubber treads on the fingertips and palm will also help you grip onto props or use your phone. We like: North Face Etip Recycled Glove, $45

Layer Up

Rather than one heavy layer, opt for several thin layers of clothes. The three layer rule is always good—think a tank or tee, a lighter long sleeve top and a jacket. This allows you to add or remove items to keep your temperature regulated. We like: lululemon Base Pace Running Tight, $98; Patagonia Women’s Houdini Jacket, $109; Under Armor Women’s ColdGear Authentics Crew, $55 

Bethany Heitman, Contributor

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