What you need to know about working out in cold weather
Tuesday, 6 October · 2 min read

Regular exercise is important for good health and wellbeing and doing it outdoors can bring even more benefits — particularly for your mental health.

But if you’re worried about how to stay safe (and warm) when temperatures drop and colder weather sweeps in, here's what to keep in mind.

  1. Check temperatures and forecast — if the day’s weather looks especially bad, make your workout short or postpone it to the next day.
  2. Wear the right clothing — if you exercise when it’s dark outside, wear a visibility jacket or bright clothing. If it’s windy or snowy, wear layers to trap in the heat and keep your body warm. If it’s rainy, wear layers but wear a waterproof jacket as your outer layer.
  3. Keep your hands, feet and ears warm — wear gloves, thick socks and earmuffs when it’s cold to reduce your risk of frostbite.
  4. Apply sunscreen — always wear sunscreen, even when it’s cloudy. The sun’s ultraviolet (UV) rays can be more damaging when reflected off snow or ice.
  5. Stay hydrated — when temperatures are lower, you may not sweat as much as in warmer weather, but you still sweat. Drink a little water before you exercise and take a bottle with you.
  6. Warm up and cool down — do a 10-minute warm up before you exercise and a cool down after. A warm up prepares your muscles for exercise while a cool down allows your heart rate and body temperature to return to normal more slowly — you may feel faint or ill if this happens too quickly.
Quote of the day

Exercise is labour without weariness.

Samuel Johnson, writer

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