Challenge Tips

Design Your Routine for Cold Days

Exercising outside when it’s cold has several health benefits. Your body burns more calories and converts more fat into energy. You also benefit from sunlight, which helps your body produce vitamin D and improves your mood.

On some days, the weather may make it a challenge to get outside, so flexibility is also important. Having some “backup” indoor options will help prevent you from skipping a day.

Designing your workout routine around cold or wet days maximizes safety, enjoyment, and effectiveness — whether you're indoors or braving the chill.

Your Action for Tonight

Look at the weather forecast for the week and plan your routine accordingly.

Here are some helpful tips to improve your outdoor cold-weather workouts:

• Embrace layers: You may need a few layers of clothing to ensure proper temperature regulation. Wear items that are easy to peel off and put back on as needed.
• Keep your hands, feet, and head warm: Wear gloves, thick socks, and a hat or beanie to protect your extremities. If it’s windy, sunglasses will also help shield your eyes.
• Stay hydrated: You may not feel as thirsty when it’s cold out, but you’re still at risk of dehydration. Drink water before, during, and after exercise.

If the weather keeps you indoors, plan ahead and pack your gym bag so you can go right before or after work. No gym membership? No problem! You can also get in a workout with one of these indoor activities:

• Dancing: Put on your favorite music and set a timer for a fun cardio session.
• Mall walking: Head to your favorite indoor shopping center and walk from end to end or do a few laps.
• Take the stairs: Skip the elevator and get a quick burst of cardio right at work.
• Wall Pilates or yoga: Use an app or search online for a routine you can do at home.

Bonus Action: Ask your team for their favorite cold-weather fitness tips. You may discover something new to try!

Join us on day 3: A sneak peek - Shift your mindset and embrace the season.

Missed day 1? Catch up here.