5 Ways to Get Moving When It’s Cold Outside, According to Personal Trainers

When winter rolls in with chilly temperatures and shorter days, it can be tempting to stay curled up indoors. But staying active during 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. 

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.

• Improved Mood: Studies show that exercise releases endorphins, your body’s natural feel-good chemicals, which can help reduce stress, anxiety and depression.
• Boosted Immunity: Regular exercise enhances the circulation of immune cells, improving your body’s ability to fight off infections.
• Better Sleep: Physical activity promotes restful sleep and faster recovery.
• Weight Management: While winter is often synonymous with comfort foods and holiday treats, research indicates that regular exercise can help you maintain a healthy weight.
• Bone Health: Outdoor activities provide vitamin D from sunlight, which is essential for strong bones and immune health. 

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 walking or 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’s yoga, 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.” 

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.

• Dress in Layers: “Wearing layers allows you to adjust as your body warms up,” says Meier. Start with a moisture-wicking base layer, add insulation and top it off with a waterproof jacket.
• Protect Your Extremities: Gloves, hats and thermal socks are essential. Your fingers, toes and head are especially vulnerable to the cold.
• Monitor the Weather: Avoid outdoor activities during severe weather conditions, such as snowstorms or high winds. Plan your workouts for clear days with minimal risk.
• Stay Visible: With shorter daylight hours, reflective clothing and gear are crucial for exercising outdoors in the early morning or evening.
• Warm Up Properly: “Cold muscles are more prone to injury,” says Meier. Start with dynamic stretches or light cardio to increase blood flow before jumping into more intense activity.

The Bottom Line

Winter is no reason to press pause on your fitness routine. Instead of hibernating this season, keep moving by embracing cold-weather activities or finding creative ways to exercise indoors. Doing so will help you reap the physical and mental health benefits of regular movement all season long. Whether you’re hitting the slopes, walking your dog in the snow or trying a new workout from the comfort of your living room, staying active during the colder months will leave you feeling energized, stronger and ready to take on whatever the season brings.