When the colder months hit, outdoor physical activity is often a casualty. Show winter who’s boss by beating bleak weather at its own game.
In Australia and New Zealand, we mostly experience mild cold seasons when compared to icy European or North American winters. Regardless, any turn in the weather can be enough reason for many of us to put exercise on the back burner. There are fewer daylight hours, fewer fine days, and fewer degrees on the thermometer. Without the right plan, the winter wallow quickly becomes real. Coupled with these environmental factors is a tendency to eat heavier foods; carb-heavy comfort dishes take precedence over fresh and light summer fare. This is perhaps partly historical, a biological hangover from our hunter-gatherer ancestors. But stockpiling energy as a safeguard against a potentially brutal winter isn’t relevant in 2020. The excuses now tend to be related to time and motivation, which can both be easily overcome with the right mindset. More than any other time of year, winter is when working out needs to be top of the priorities list. The time is there if you’re willing to make the time. Motivation can be harder to find, and that’s got to come from within. It could be as simple as knowing that your previous fitness gains will be wiped out if you choose to sloth it over winter.
A Resilient Habit
We all know why exercise is beneficial. And doing it in the dark and cold might be even better. For one thing, training in inclement weather builds mental fortitude. If you can get up early and run 10K in the dark and cold, you’ll have little trouble doing it in ideal conditions. If you’re training for a competitive event, this sort of conditioning might give you the edge you need. Do your best to keep up your regular routine where possible, even if the weather is conspiring against you. Saving up your exercise until you have days off – becoming a ‘weekend warrior’ – comes with an increased risk of injury if you try to cram a usual week’s worth of exertion into a couple of hours. Remember too that a cold-weather workout requires a lengthier cool-down period. Quickly moving your warm body and elevated heart rate from the outside chill to a heated room can be unduly stressful to your lungs.
Temperature Control
Why else should cold-weather workouts be on your radar? We can thank biology. Heat is produced during any exercise, and your body needs to overcome this. Blood circulation and mechanisms like sweat keep your core temperature within limits. On hot days, therefore, your body is putting a lot of work into just keeping cool. On cold days, the heat that you produce is a happy by-product – your body’s resources can be almost entirely devoted to your workout rather than temperature control. If it’s very cold, you should know that shivering is a very energy-demanding process. So that’s a boon, when viewed optimistically; even standing still and chattering your teeth is burning off winter energy.
Stay Visible, Stay Dry
And that leads us to warmth. Adding layers to keep warm, while necessary, is perhaps of less concern than the nature of the materials. You need to dress dry, not just warm. Cotton will hold moisture – and layers of cotton will hold layers of moisture – so it’s best to choose fibres such as nylon and polyester, which will wick away wetness quicker. Start with two or three layers as needed, and gradually remove them as you get going. If you’re planning to be out early or late, opt for bright colours which are easily seen by others. Grab some hi-vis reflective gear if you fancy it; it’s not just for roadwork crews anymore.
Exercise at Home
If the thought of getting wet, cold, or hopelessly lost in the dark doesn’t appeal at all, then you can always keep it indoors. If you have a floor, you have a space for push-ups, lunges, crunches, squats, and more. If you have a chair, you have the means to do dips and step-ups. Any wall will serve you well for that high school PE staple: the wall sit. Be creative with your own living room or bedroom and you may find that the weather outside becomes unimportant. While a home workout doesn’t offer you the character-building thrill of being doused with rain and buffeted by wind, it does offer you the chance to improve your fitness while watching a movie.
Training hard is great, but cold weather can have risks. Quite aside from hazards like wet footpaths and dark roads, there is potential for airway and lung problems. Although uncommon, these can be brought on or exacerbated by especially aggressive training in an especially cold environment. Standard advice always applies; be realistic about your aims, listen to your body, and know when to push harder or ease up. Embrace the elements and you can turn winter into a win.
WORDS: Ryan Kenny
