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DEC 6, 2023

Winter Workouts: Staying Active and Safe in the Cold

Maximize winter fitness with a guide on walking, skiing, yoga, and a targeted indoor exercise plan, ensuring warmth and wellbeing in the colder season.

Read time: 5 minutes

As the mercury drops, many of us will find our motivation for exercise cooling off too. And no, it's not just the lure of warm blankets and hot cocoa - although who can resist that? No, winter brings its own set of challenges to staying active.

The cold air can be harsh on your lungs, icy conditions raise the risk of slipping, and shorter daylight hours can leave you feeling like there simply aren’t enough hours in the day. That said, overcoming these obstacles is not only possible, it can also be incredibly rewarding. Here’s how.

Brisk Walking - A Safe and Scenic Option

One of the simplest and safest ways to stay active in winter is brisk walking. While running might seem appealing, it increases the risk of slipping on icy surfaces. Walking, on the other hand, offers a safer alternative. But don’t worry, you can still elevate your heart rate and enjoy the winter scenery without the heightened risk of injury. Plus, it's a great way to get some fresh air and combat the winter blues.

Winter Sports: Skiing, Snowboarding, and Beyond

Winter offers unique opportunities for sports that you can't enjoy during other seasons. Skiing and snowboarding are great examples. Not only do they provide a thrilling way to experience the beauty of winter, but they're also excellent workouts. These sports engage various muscle groups, improve balance and coordination, and offer a fun way to stay active. Whether you're a beginner or an experienced enthusiast, winter sports can add an exciting dimension to your fitness routine.

Indoor Workouts: Yoga and Pilates for Balance and Core Strength

When the weather outside is frightful (see what we did there), indoor workouts can be delightful. Yoga and Pilates are fantastic options for winter. Why? Well, they focus on core strength, flexibility, and balance – all of which are crucial for navigating slippery sidewalks. These practices also offer a mental health boost, helping to alleviate the stress and gloom that can come with shorter, darker days.

Martial Arts and Combat Sports to Keep Warm

Another great way to stay active in winter is through martial arts and combat sports. These activities are not only effective in keeping your body temperature up but also in improving your overall fitness. They enhance cardiovascular health, build strength, and improve reflexes. And, not to get too grim, martial arts can be a powerful tool for self-defense - which is particularly useful in the darker winter months.

Tips for Winter Workouts

To make the most of your winter workouts, here are some tips:

  • Dress Appropriately: Layering is key. Wear moisture-wicking fabrics closest to your skin and insulate with warmer layers on top. Don't forget a hat and gloves!
  • Warm-Up Properly: Cold muscles are more prone to injury. Ensure a thorough warm-up to get your blood flowing before engaging in more intense activity.
  • Stay Hydrated: It's easy to overlook hydration in cooler weather, but staying hydrated is extremely important in the winter.
  • Listen to Your Body: Pay attention to how your body feels. The cold can make certain conditions, like asthma, worse, so it’s important to be mindful and not push too hard.
  • Stay Safe: If you're exercising outdoors, be aware of the conditions. Avoid icy paths and make sure you're visible in low-light conditions.

A Step-by-Step Guide to a Winter Workout Plan

Staying fit during winter doesn't have to be a daunting task. Here's a simple yet effective indoor workout plan that incorporates basic exercises like jumping jacks, squats, planking, and lunging. These exercises can be done in the comfort of your home and require no special equipment.

Warm-Up (5-10 minutes)

  • March in Place: Start with a gentle march in place for 3 minutes to get the blood flowing.
  • Arm Circles: Do arm circles for 1 minute to loosen up the shoulders.
  • Leg Swings: Stand holding onto a chair for balance and swing each leg forward and back for 30 seconds each.
  • Ankle Rolls: Roll your ankles in both directions for 30 seconds each to prepare your joints.

Main Workout

Jumping Jacks

(3 sets of 15-20 reps)

  • Stand with your feet together and arms at your sides.
  • Jump up, spreading your legs to shoulder-width apart while simultaneously raising your arms above your head.
  • Jump back to the starting position.
  • Keep the pace steady and breathe regularly.


(3 sets of 12-15 reps)

  • Stand with feet shoulder-width apart.
  • Bend your knees and push your hips back as if sitting in a chair, keeping your chest up and knees behind your toes.
  • Lower down as far as comfortable, then push through your heels to return to the starting position.


(3 sets of 30 seconds each)

  • Lie face down on the floor.
  • Raise yourself up onto your elbows and toes, keeping your body in a straight line from head to heels.
  • Engage your core and hold the position without letting your hips drop.


(3 sets of 10-12 reps per leg)

  • Stand with feet hip-width apart.
  • Take a step forward with one leg and lower your body until the front thigh is parallel to the floor and the back knee is close to the ground.
  • Ensure your front knee doesn’t go past your toes.
  • Push back to the starting position and repeat with the other leg.

Cool Down (5 minutes)

  • Stretch: Perform a series of stretches for all major muscle groups, holding each stretch for at least 30 seconds.
  • Breathing Exercises: End with deep breathing exercises to relax the body and reduce heart rate.

The Importance of Staying Fit and Warm During Winter

Exercising in winter helps maintain both your physical health and mental wellbeing. Regular physical activity boosts the immune system, which is particularly important during the cold and flu season. It also releases endorphins, combating the winter blues and seasonal affective disorder (SAD).

Keeping warm during workouts in winter is also essential to prevent injuries. Cold muscles are more prone to strains and sprains. A proper warm-up and cool-down, as well as wearing appropriate clothing, can help maintain body temperature and reduce the risk of injury.

And, as always, listen to your body and adjust the intensity and duration of workouts to match your fitness level and health conditions. With that said, stay active, stay warm, and enjoy the majesty of the winter season... even if your teeth are chattering the entire time.

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Written by Matthew Stogdon

Matt has been writing for two decades, across print and digital media. He is also an accomplished filmmaker, with several accolades under his belt.


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