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Just because it's cold outside doesn't mean that you have to stop exercising or stay inside. Exercising outside when it's colder can be really invigorating!
Like most things, you must prepare to exercise outside when it's colder. For the purpose of this article when I say, "Colder outside," I mean less than 45 degrees.
1. What kind of exercise will you be doing outside?
2. What is the current temperature? Make sure to take into account what the "Feels like" temperature is. This will include checking the wind speed/wind chill. There are many apps out there that will give you this information.
3. How long should the exercise take? What if you get delayed?
4. What are the road/trail/path conditions like?
5. Is it raining/sleeting/snowing? Is any precipitation predicted during the time you will be outside?
The answers to these questions play a big part in how-to-dress for exercising outside. For example, if you were heading out to walk for 30 minutes outside on a cloudy, 25-degree day, you would be dressing differently than if you were going outside to run for 30 minutes. The length of time outside is the same, the temperature is the same, but the exercise is different. Running is most likely going to get your heart rate higher - because you are most likely working harder, and that will feel warmer than walking. That doesn't mean one is better than the other - they are simply different.
1. Cotton is rotten (Thanks to my MIT Coach Randy for that!)
2. Sweat-wicking material is best for all exercise.
3. Layers are your friend!
4. Protect yourself from the wind - head, face, hands, feet, body.
5. If it's raining, choose appropriate water-resistant or waterproof apparel.
6. If there is snow/ice on the ground, choose appropriate footwear or add YakTrax to your shoes.
7. Use hand and/or foot warmers to help keep your extremities warm.
There are exceptions to every rule, of course. Additionally, we are all different and what may work for me when running outside in the cold may be too much for someone else.
There are going to be times where it is just too cold. Too icy. Too something. That's okay. Days like that are the perfect time to try a new-to-you indoor activity, shift your workout to another day, or take a rest day. Missing one workout won't derail your health and fitness goals.
If you have questions about gear for outdoor activities or workouts to do when it isn't safe to go outside, please comment below. I'm happy to help.