If cold water swimming, cold showers, or ice baths don’t appeal, you can still get the benefits of the cold by exercising outside in the colder months.
Don’t be put off by the cold weather. Getting outside to exercise brings additional benefits.
- You won’t get uncomfortably hot and sweaty. Summer may have its pluses, but the heat and humidity can derail the best exercise plans. “When you exercise in the cold, you can potentially push yourself harder and exercise longer or with more intensity without having to stop due to getting too hot or sweating too much,” says Dr Cara Ocobock, an anthropologist at the University of Notre Dame in the US.
- You’ll burn more calories. Exercising in the cold will burn more calories but not because you’re cold, says Dr Ocobock, as you tend to warm up when you’re exercising. It’s because it allows you to exercise longer without overheating. There’s also evidence that exercising in cold weather helps to turn the white fat we use for energy storage into brown fat, which stimulates our metabolism and helps to burn calories.
- You’ll feel more alert. Being in the cold can activate the fight or flight response, releasing hormones like adrenaline and increasing your sense of alertness, says Dr Paul Gallo of Colombia University. Fans of cold water swimming often report how their mood lifts after their plunge in icy water, but you can get the same effect after a brisk walk on a chilly morning.
- It’s good for keeping colds away. Exercise of any type at any time of year is good for your immunity, and in the winter months this is important for fighting off the common cold, COVID-19, and any other opportunistic infections.
Another reason to get out your walking boots and explore your city in winter is the wind. Wind disperses pollution and rain washes the air of dirt and germs, says Annabel Streets, author of 52 Ways to Walk: The Surprising Science of Walking for Wellness and Joy, One Week at a Time. She points to a 2021 study that found the best days to avoid catching COVID-19 were windy days, when germs and bacteria were instantly blown away.
- Your heart will thank you. Your heart benefits from a cold weather workout thanks to something called vasoconstriction, says Dr Gallo. “This results in the heart having to work harder to pump blood to the muscles, especially if you’re doing aerobic activity like cycling or running.” Anything that strengthens your heart is a smart move, with cardiovascular disease being one of the top causes of death and disability. But always make sure to chat to your GP before starting an exercise program, particularly if you have cardiovascular disease.
This article was previously published in the Well at Work Newsletter
