Cold weather used to be a great excuse for me to avoid a run or a walk. Some days, I’d go to the gym instead of exercising outside. Other days, I’d sip hot chocolate and do nothing.
Then I got my canine running buddy who loves the cold. When the weather gets too hot, she slows down just a bit. When temperatures dip below 50, she gets bouncier and faster. On those rare occasions when she gets to play in the snow, she leaps around, grabbing great mouthfuls of the fluffy stuff.
Years ago, Shawn and I visited an Iditarod kennel in Alaska. The kennel trained dog sled teams for the grueling 1,000-mile race from Anchorage to Nome. Those dogs looked just like my dog, who has the thick double coat of a German shepherd. The kennel owner said the animals didn’t mind the cold. In fact, 30 degrees was on the warm side for pulling the sled a bunch of miles a day.
It makes sense then, that my well-coated mutt thrives in freezing temperatures. Her eager anticipation of an outdoor excursion encourages me to bundle up and run or walk anyway. And you know what? Once my body warms up, it isn’t so bad. On the days when frigid wind cuts through my layers, I just shorten my workout.
Did you know that working out in the cold is even better for you than exercising in warm weather?
First, let’s chew the fat about, well, fat. Our bodies contain a lot of white fat, especially in the belly, thighs and rear end. White fat insulates and cushions our organs, along with producing hormones. We need it, but too much of it puts us at risk for heart disease, diabetes or cancer.
Brown fat is located mostly in the neck and upper back. Its purpose is to burn calories like crazy to generate heat for the body. Exercising and spending time in the cold can turn white fat into brown fat. Overeating causes the reverse, turning brown fat white.
If you want to turn your body into a lean, calorie-burning machine, get out there in the cold!
Here are six great benefits to exercising in chilly to frigid temperatures.
Six benefits to cold weather exercise
1. You burn more calories. Since your body has to work to stay warm, the same time and distance workout burns more calories.
2. That extra work also strengthens your heart and lungs and improves your overall endurance.
3. Cold weather workouts improve your immune system. A research study by the Mayo Foundation for Medical Education and Research showed regular cold weather exercise reduced the incidence of colds and flu by 20 to 30 percent.
4. Exercise fights depression and SAD, or Seasonal Affective Disorder. Getting outside boosts Vitamin D levels and vigorous activity gives you endorphins, also known as the runner’s high.
5. You can banish holiday weight gain. In my world, the season of big eating runs from Halloween through the Super Bowl. Regular exercise helps you resist packing on those extra pounds.
6. It builds your cold weather tolerance. While you don’t acclimate to the cold as easily as you do to the heat, it does develop your mindset. After three or four sessions in the cold, you gain confidence and satisfaction that helps you get outside the next time.
Now that you know the benefits, you also need to understand the limitations.
You don’t really adjust to cold weather as easily as you do warm weather. Since your circulation needs to work harder and your joints may complain more (especially for those of us over 45), don’t expect to set personal records in frigid conditions.
Dress in loose layers and don’t wear too heavy clothing. You don’t want to sweat too much and make yourself colder later. It’s good to be a little cold when you start. Movement will warm you up. If you find yourself sweating a lot, remove a layer. You can always add it back again.
While you don’t want to wear too much, you also need to cover your extremities and know the signs of frostbite. When temperatures are below freezing, make sure you wear a hat, gloves and warm socks. If your face, ears, fingers or toes are tingling, hurting or numb, head indoors.
Cold weather tends to be drier but you sweat less. That’s why it’s super important to remember to hydrate. Drink water before and after a light workout. Carry it with you and drink water during a longer session. On some of my running routes, water fountains are shut off during the coldest months so I need to carry water for myself and my pup.
Because cold tightens up your muscles and joints, you need to take a little more time to warm up or you risk getting injured.
If you’re out in frozen precipitation, watch out for ice, make sure your running shoes have good tread and take your phone in case you get injured.
Now that I’ve blasted away your excuses for avoiding cold weather exercise, what will you do to get active?