Exercising in cold weather: What you need to know to prevent injury

Getting regular exercise during cold weather months can be challenging but not impossible. Staying active during the winter can help keep you healthy and energized and improve your mental well-being. Whether you prefer to exercise indoors or outdoors, we'll look at ways to build and stick to a regular routine so you can continue to feel your best.

The benefits of year-round exercise

Getting regular exercise throughout the year can help you build strength, increase bone density and maintain a healthy heart and weight. It can be equally beneficial for managing stress, improving mood and sleep, and preventing chronic health conditions such as Type 2 diabetes, high blood pressure and some types of cancer.

Exercising outdoors — especially in nature — has many benefits. Natural sunlight increases vitamin D production in the body, and proximity to trees can lower blood pressure and decrease the stress-related hormones cortisol and adrenaline, and even reduce anxiety and depression symptoms for some people. And when days get shorter and temperatures drop — these benefits can be even more important for boosting immunity and staying healthy during cold and flu season.

Exercise during cold weather: How to prevent injury

Despite its benefits, winter exercise comes with a higher risk of injury, especially to muscles and joints, which can naturally become stiff and achy at colder temperatures. When muscles are cold and joints are stiff, it can increase risk of falls for people of any age, but especially older people. Colder temperatures can also exacerbate arthritis and other orthopedic conditions.

However, this doesn't mean you need to stay indoors this winter — just that you should prepare by learning how to stay safe. These cold weather exercise tips can help you stay active outdoors, even when temperatures drop.

Dress in loose layers

Your clothing choice can mean the difference between a good workout and a more difficult one. Dressing in several light, loose layers helps regulate body temperature, keeping you comfortable while also keeping you safe from frostbite and hypothermia.

Keep these layering tips in mind:

• The layer closest to your skin should wick moisture away and keep skin dry; opt for thin, synthetic fabric (not cotton) as a base layer.
• Layer fleece or another insulating fabric on top to help retain body heat.
• Top off with a wind- and water-resistant jacket to help protect yourself from the elements.
• Bring insulated gloves or mittens to keep your hands warm.
• Protect your head with a hat, hood, headband or earmuffs.

Choose the right footwear

Find a shoe that accommodates your activity and the weather — with enough traction to protect against falls, even in wet conditions. In snow or rain, make sure footwear is waterproof so your feet stay dry. Choose wool socks over cotton to keep feet warm, even if they get a little damp from perspiration. Wearing thick socks or even two pairs can provide extra warmth, but make sure your toes have room to move inside your shoe to maintain proper circulation and help prevent frostbite.

Keep your head, ears and neck warm

When exposed to cold temperatures, your body begins to lose heat faster than it can produce. Covering exposed skin, especially the head, face and neck, which account for 12% of the body's surface area, helps you retain heat. Plus, some people's ears may be more sensitive to cold temperatures than others, making hats vital for overall warmth and comfort during outside exercise. Choose wool or synthetic material on the inside, with an outer shell to protect against wind and moisture. A neck gaiter or balaclava can offer additional protection for exposed skin.

Stretch before you go

Stretching and warming up before exercise is always important, but even more so when exercising in the cold. Muscles and joints get stiffer in cold weather, so make sure to take extra time to loosen them up and increase flexibility before working out.

Your muscles tend to be colder and less flexible in the morning, which can decrease strength and performance. Consider an early afternoon walk (especially if the sun is out) to ensure you — and the temperatures — have warmed up.

Stretch all major muscle groups before heading outside. You can start with the head and neck and work your way down, or at the feet and ankles and work up. Either way, do your warmup indoors to ensure your body is ready before going out into the cold.

Check the conditions

Winter doesn't have to hold you back from outdoor exercise, but certain weather conditions raise the risk of falls and injury. That includes ice, snow, wind and rain, as well as active storms and extremely low temperatures. The cold air can feel refreshing during a workout, but not at the risk of frostbite and injury. Be sure to check the weather before heading outside.

With proper preparation, equipment and precaution, you can get outside and exercise safely during cold weather. And when it's too cold, wet or dangerous, simply return to indoor exercise to maintain regular physical activity during the winter.