Curious what’s behind the curtain? Ready to learn WHY cold weather is working FOR the body — not against it?
Like most people, workout clothes get thrown in the closet and it’s game over as soon as the temperature dips. Bad idea.
Far from being torture, cold-weather exercise is actually good for you — Science says so! From torching calories and fat to conditioning the heart…
Winter workouts are one of the best allies out there.
Winter sports know it best. Picking up a new beginner snowboard or blazing the slopes on a tried-and-true mountain board — it’s simple to shop the best snowboards and realize cold-weather exercise is one of the healthiest decisions around.
Here’s why…
Table of Contents
- Cold Weather Forces the Body to Work Harder
- The “Brown Fat” Effect
- Cold Weather Increases Heart Health
- Improves Mental Health (& Here’s How)
- Exercising Safely in Cold Weather
Cold Weather Forces the Body to Work Harder
Most people don’t realize this little-known fact…
When it’s cold outside, the body works harder. It needs to keep core temperature regulated at 98.6°F (37°C). In order to do that, it must burn energy — even when at rest. Translation: the body burns more calories doing a favorite workout in cold weather versus warmer temps.
Got your attention yet?
Research discovered that once temperatures drop below 60°F, Americans exercise significantly less often. But those who don’t retreat inside when winter hits enjoy benefits that warm-weather workouts can’t match.
Did you know cold air also improves endurance performance?
When temperatures rise, heat and humidity are two of the biggest killers of workout intensity. Take them away (by exercising in cold temps), and the body can push harder and longer without fatigue.
Score.
The “Brown Fat” Effect
Okay, so you may have heard of white fat…
White fat stores energy. It’s the stubborn stuff that lingers around the belly and thighs.
But have you heard of brown fat? When was the last time someone talked about it?
Here’s the skinny on brown fat.
It burns calories to produce heat.
White and brown fat perform opposite functions in the human body. And here’s the best part…
According to research from the University of California, San Francisco, cold temperatures activate brown fat like nothing else.
Brown fat has been linked to metabolic health, inflammation suppression, and increased caloric burn at rest.
What’s more?
This doesn’t have to mean jumping in an ice bath or running around in freezing temperatures. Exposure to temperatures as “balmy” as 40°F can initiate brown fat activation. Meaning a typical winter day hiking on a ski mountain or taking a jog around the neighborhood.
Time to retire that indoor treadmill.
Cold Weather Increases Heart Health
Exercising in cold weather is hard on the heart. But that’s a good thing.
Low temperatures constrict blood vessels. The heart must pump harder to deliver blood to the extremities. The result? A stronger heart over time and increased cardiovascular capacity.
Studies show a 31% lower risk of mortality for people who get just 150 minutes of exercise per week — plus a 27% reduction in cardiovascular disease risk compared to inactive individuals.
Logging weekly workout minutes in cold temps makes this goal more achievable — meaning consistency becomes easier to maintain. Not to mention cold-weather workouts improve:
- Blood circulation
- Long-term cardiovascular health
- Aerobic capacity that will spill over into all other fitness goals
Think about it…
Every winter walk, run, or snowball fight is giving the heart a workout too. The cold temperature is extra resistance the body must overcome. The result? A stronger heart and healthier body.
Improves Mental Health (& Here’s How)
Want to know the crazy part?
Cold-weather workouts improve mental health too. But how?
Whenever heading outside, the body releases feel-good chemicals like endorphins, dopamine, and serotonin. But when temperatures drop and daylight is scarce, those brain chemicals become even more powerful.
Here’s the best part…
Winter workouts are one of nature’s best weapons against the blues. Seasonal Affective Disorder (SAD) affects millions every year. But breaking a sweat outside can fend off depression and keep the mental game as strong as the physical one.
One study looked at over 800 participants across 11 different studies. Researchers found that outdoor exercisers were much more likely to enjoy their workouts — and stick with their exercise programs long-term vs. those who exercised indoors.
Exercise consistency is the key to long-term results. Anything that helps stay committed wins.
What’s more? Cold air gets the body’s “rest and digest” system activated too. Turning the body into a powerhouse of stress relief, lower cortisol, and better sleep after a workout.
Exercising Safely in Cold Weather
Exercise is perfectly safe in cold weather for most healthy people. But before running out the door, keep these tips in mind:
- Dress in layers. First add a moisture-wicking base layer. Top it off with a fleece mid-layer and a wind-resistant shell. The body will heat up once moving.
- Always warm up. It’s going to be cold before the workout begins — that’s inevitable. But properly warming up prepares muscles and joints for movement and lessens the risk of injury.
- Hydrate, hydrate, hydrate. Just because it’s cold outside doesn’t mean fluids aren’t being lost. Many people forget to drink water in cold temps and end up dehydrated. It can sneak up fast!
- Cover the extremities. Ears, hands, and feet are three parts of the body most susceptible to cold injury. Wear gloves, thermal socks, or a hat to protect them.
Finally…
Cover the mouth. Running or exercising in intense cold causes more mouth breathing than normal. Breathing in dry, cold air can irritate airways. Slide on a neck gaiter to trap moisture and warm up that air before it hits the lungs — especially in temps below 40°F.
Wrapping Things Up
Cold-weather exercise is a game-changer for fitness. Burning extra calories, strengthening the heart, and improving mental health.
Winter workouts force the body to adapt and overcome — making anyone who commits fitter, healthier, and stronger in the process.
Here’s the science-backed reason to keep winter workouts on the calendar:
- The body expends more energy keeping itself warm in cold temperatures
- Exposure to cold temperatures activates brown fat (the kind that torches calories and improves metabolic health)
- Just 150 minutes of exercise a week improves lifespan and heart health by HUGE margins — cold-weather workouts can help hit that goal
- Outdoor exercise releases feel-good hormones and chemicals that combat winter depression and improve mood
Winter does NOT have to be a fitness enemy. In fact, it’s quite the opposite with the right gear, mindset, and winter sport.
Go outside and crush those fitness goals.