TIPS FOR EXERCISING IN THE COLD.
Check out these exercise tips for winter.
Cold-Weather Workout Tips and Tricks
When winter sets in, maintaining a regular exercise routine can feel challenging. Shorter days, chilly temperatures, and the allure of warm indoor spaces make it easy to lose motivation. However, staying active during the colder months is vital for your physical health, mental wellbeing, and immune function.
At JY Exercise Physiology, I believe that with the right strategies, you can embrace winter workouts and even enjoy them. Here are our best cold-weather workout tips and tricks to keep you moving all season long.
Dress Smartly
Layering is key for outdoor winter workouts. Start with a moisture-wicking base layer to keep sweat away from your skin, add an insulating layer to retain body heat, and finish with a breathable, waterproof outer layer to protect against wind and rain.
Don't forget:
Gloves to protect your hands
A beanie or headband to keep your ears warm
Wool socks to prevent cold feet
Warm Up Indoors First
Before heading outside, do a dynamic warm-up indoors. Movements like jumping jacks, arm circles, squats, and lunges can increase your core temperature and prepare your muscles, reducing the risk of injury.
Stay Hydrated
Cold weather can suppress your thirst response, but staying hydrated is just as important in winter as it is in summer. Drink water before, during, and after your workouts, even if you don't feel as thirsty.
Pick the Right Time of Day
Try to exercise during daylight hours when it's warmer and the sun can boost your mood and vitamin D levels. Mid-morning to early afternoon is usually the best window.
Adapt Your Activities
If icy conditions or extreme cold make outdoor workouts unsafe, switch to indoor options. Great winter-friendly activities include:
Home strength training
Yoga and Pilates
Indoor cycling
Fitness classes via online platforms
Focus on Consistency, Not Intensity
Winter is a good time to focus on maintaining a consistent exercise habit rather than pushing for new personal bests. Even shorter sessions of 20–30 minutes can offer significant benefits.
Find Fun in Winter Workouts
Explore seasonal activities like:
Hiking on crisp winter days
Snow sports (if available)
Group fitness classes
Indoor climbing
Changing up your routine can keep exercise exciting and reduce the winter blues.
Listen to Your Body
If the weather is too severe or you're feeling unwell, it's okay to modify your workouts. Stay flexible and prioritize your safety. Gentle stretching, restorative yoga, or even a short indoor walk can still keep your momentum going.
How JY Exercise Physiology Supports You Through Winter
At JY Exercise Physiology, we create customised exercise programs that work for every season. We offer:
Indoor and outdoor exercise plans
Home-based exercise guidance
Mobility and strength training tailored to winter needs
Support for managing chronic conditions during colder months
Our experienced team is here to help you stay active, strong, and healthy, no matter the weather.
Embrace the Winter Season
Don't let winter put your health goals on hold. With the right strategies, gear, and mindset, you can thrive through the colder months and emerge even stronger.
Need help staying active this winter ? Contact JY Exercise Physiology today and let us support your journey to better health year-round.
Located in Upper Mount Gravatt and speak with an Accredited Exercise Physiologist now to discuss how I can facilitate your needs.
Feel free to explore our other blogs to learn more and gain additional insights.
Call +61 421 967 711
