How to Stay Active (and Safe) During Winter

By Yaroslav Bodnar, MD, Internal Medicine and Pediatrics

As the temperatures drop, you may be wondering how to stay active during winter. Despite the challenging Chicago weather, it is important to stay physically active to maintain your health and wellness during the cold weather months. Luckily, there are many options for you and your family to keep active throughout this cold weather season.

As little as 150 minutes of moderate exercise each week can reduce anxiety and blood pressure as well as improve quality of sleep. Exercise also boosts the immune system, maintains mental health and improves overall wellness.

Here's how to stay active (and safe) during winter.

Health benefits of winter exercise

While the thought of going out into the cold weather may make you want to stay in bed, staying active during winter provides important health benefits. Here's what you can expect when you enjoy winter exercise.

Cold weather exercise boosts your immune system

Engaging in regular winter exercise can contribute to a strengthened immune system. Physical activity increases the production of immune cells and antibodies, helping the body defend against illnesses. Exposure to cold air during outdoor activities may also stimulate the production of white blood cells, enhancing overall immune function.

Outdoor activities improve mood and reduce winter blues

Winter months can bring about feelings of lethargy and seasonal affective disorder (SAD) due to reduced exposure to sunlight. Exercise triggers the release of endorphins, neurotransmitters that act as natural mood lifters, helping combat winter blues and improve overall mental well-being. Outdoor activities, in particular, provide exposure to natural light, which further contributes to mood enhancement.

Staying active during winter helps maintain cardiovascular health

Cold weather often leads to increased strain on the cardiovascular system as the body works harder to stay warm. Regular winter exercise helps maintain cardiovascular health by improving circulation, reducing blood pressure, and enhancing heart function.

Cold weather exercise helps avoid winter weight gain

Winter months, with their festive gatherings and holiday feasts, can contribute to weight gain. Regular exercise, combined with a balanced diet, helps control weight by burning calories and boosting metabolism.

How to prevent injuries during the winter

While there are many benefits to winter exercise, there are also challenges. Most important is to address cold temperatures. Wearing appropriate clothing layers is crucial when exercising in cold weather. Your layers should include a moisture-wicking base layer, an insulating layer, and a waterproof and windproof outer layer.

Cold weather can also make muscles feel stiff. A thorough warm-up is essential to prepare the body for physical activity. Dynamic stretches, light aerobic exercises, and joint movements can help increase blood flow and flexibility, reducing the risk of injury.

To avoid potential falls from snow and ice, choose footwear with good traction. Snow boots or shoes with slip-resistant soles are ideal. Adding ice cleats or grips to your footwear can provide additional stability in slippery conditions.

Opt for exercise locations that are well-maintained and cleared of snow and ice. Parks, trails, or indoor facilities can be safer options. Avoiding areas with uneven terrain or hidden obstacles minimizes the risk of accidents.

Winter exercise options

There are many options for people to enjoy exercising during the cold weather months. Whether you want to head outside or stick to indoor facilities, everyone can experience the benefits of staying active during winter.

Cold weather exercise

• Snowshoeing: Snowshoeing is a low-impact aerobic exercise that works a variety of muscle groups. It's accessible for all fitness levels and allows individuals to explore snowy landscapes.
• Cross-country skiing: This full-body workout engages the upper and lower body muscles. It's an excellent cardiovascular exercise and helps improve endurance and balance.
• Winter hiking: Hiking in winter provides a unique experience, combining the benefits of nature with physical activity. Ensure proper footwear and clothing for warmth and safety.
• Ice skating: Ice skating is a fun and effective way to work on balance and coordination. Many outdoor rinks open during winter, providing a family-friendly activity.

Indoor winter activities

• Joining a winter sports league: Indoor sports leagues, such as soccer or basketball, provide a social and competitive outlet during the colder months. Look for local community leagues or recreational teams.
• Indoor swimming: Indoor pools offer a controlled environment for aquatic workouts, promoting cardiovascular health and muscle toning.
• High-intensity interval training (HIIT): HIIT workouts can be done indoors, requiring minimal equipment. Short bursts of intense exercise followed by brief rest periods help boost metabolism and burn calories.
• Yoga or Pilates classes: Indoor yoga or Pilates classes provide a mindful and body-strengthening workout. Many studios offer virtual classes for those who prefer exercising at home.

Importance of winter vaccination

Winter is notorious for the prevalence of influenza and other respiratory illnesses. Getting vaccinated against the flu is a proactive measure to safeguard your health and reduce the risk of falling ill during the colder months.

By minimizing the chances of contracting seasonal illnesses, individuals can maintain their energy levels and immune system strength, facilitating a more consistent and effective winter exercise routine.

Winter weather and close indoor quarters can also create an environment conducive to the spread of infectious diseases. Vaccination enhances individual and community immunity, creating a stronger defense against potential health threats.

Yaroslav Bodnar, MD, is an internal medicine and pediatrics physician at Loyola Medicine. His clinical interests include allergies, anemia, anxiety, asthma, bronchitis, cardiovascular disease, common cold, ear infections, headaches and migraines, influenza, lyme disease, obesity, osteoporosis, prediabetes, sinusitis, well-child visits and more.

Dr. Bodnar earned his medical degree from the Uniformed Services University of the Health Sciences's F. Edward Hébert School of Medicine and completed a residency in internal medicine and pediatrics at the University of Illinois College of Medicine at Peoria.

Book an appointment today to see Dr. Bodnar or another of Loyola Medicine's specialists by self-scheduling an in-person or virtual appointment using myLoyola.