Sometimes, the cold, dark days of winter have you craving a cozy blanket and the couch — not the gym. But getting daily movement all year long is important for overall health, especially if you’re prone to the winter blues or low energy during this season.
That’s where winter workouts come into play — the types that are ideal for snowy or rainy weather. “Workouts that elevate your heart rate will help you stay warm and work up a nice sweat,” says Jess Evans, a certified USA Boxing coach and trainer with the virtual boxing gym FightCamp.
Read on for tips on maximizing your winter workout routine, plus the top eight winter-friendly workouts to try once the cold weather blows in.
How to Maximize Winter Workouts
Now’s the time to use the winter elements to your advantage, says LaLa Duncan, a certified pain-free performance specialist and virtual strength and conditioning coach.
Workouts in the snow, for example, force you to strengthen the muscles that help stabilize you and increase calorie burn, plus they require more effort than walking on dry pavement, Duncan says. “Walking on uneven surfaces is superb for engaging your core muscles,” she adds.
1. Brisk Walking
Walking is one of the best low-impact exercises for your lower body. It can help improve your heart health, strengthen your bones, boost your energy levels, and improve balance and coordination, among other benefits.
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All you have to do is bundle up and head outside or walk on the treadmill.Studies have found that walking in groups can also improve physical and mental well-being, and it may motivate you to exercise more frequently and consistently.
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To walk outside in the cold, wear breathable, wicking fabrics and gear that covers your head, face, and hands, which are prone to losing heat quickly.
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For footwear, opt for waterproof snow boots or sneakers with good traction for tackling elements like snow, sludge, and patches of ice. Wear wool socks to keep your feet warm and protect them from moisture.
2. Skiing
Depending on your skill level and the types of routes you do, skiing can be a moderate to intense workout. Both downhill and cross-country skiing, and the warm-ups and cooldowns associated with them, can improve your flexibility, build your core muscles, and strengthen your legs.
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Research has also found that downhill skiers, in particular, have improved muscle strength and hand-grip strength, which is an important aspect of healthy aging.
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To avoid injuries caused by muscle tightness from the cold, make sure you properly warm up before rigorous activity, says Josh Jones, DPT, a physical therapist and orthopedic specialist in Colorado. Experiment with dynamic stretching or a light warm-up to promote ample blood flow for the workout ahead.
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3. Snowboarding
Snowboarding is just as physically demanding as skiing, but your weight is instead balanced on a single board.
“It’s an excellent workout, not only for strengthening your lower body but also for your core — if you are riding with proper technique,” says Daniel Mastey, a snowboarding coach certified by the American Association of Snowboard Instructors and the United States of America Snowboard and Freeski Association (Level 200), based in Windsor, New York.
Don’t discount the mental benefits of snowboarding either, Mastey says. You’re going to fall sometimes, but “getting right back up in snowboarding is also a lesson that you can carry into your personal life to improve your mindset and accomplish more,” he says.
4. Sledding
Sledding is a fun winter workout that’s great for people of all ages. “Everyone in the family can enjoy sledding,” says Duncan. Aside from the fun, you can reap cardiovascular and strength benefits, too, especially if you’re the one carrying the sled back up the hill.
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5. Ice-Skating
You don’t have to be a professional to reap the physical health benefits of ice-skating. Doing laps around the rink helps improve balance and coordination, says Anna Brodetsky-Lubischer, a former nationally ranked figure skater, NAFC personal trainer, and co-owner of Lubischer’s Burn and Blast Training in New Jersey.
“Skating also builds up two important muscle groups of your body: your legs and core,” Brodetsky-Lubischer adds. So, don’t be surprised if you feel sore the next day.
6. Snowshoeing
If there’s snow on the ground, try making your winter walk a snowshoe trek. Snowshoes, which look like racquets strapped to your shoes or boots, allow you to walk on top of the snow rather than sinking into it. Wearing them can be a great way to explore parks and hiking trails in the wintertime.
Snowshoeing is a low-impact exercise guaranteed to raise your heart rate, build endurance, and improve leg strength.
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“It’s a great lower-body workout that targets your glutes, calves, hip abductors, quads, hamstrings, and core,” Duncan says. You’ll need to use your core to keep balanced and keep steps controlled (to avoid falling), she says.
7. Boxing
If you prefer an indoor workout, boxing is a great option to try in the winter. Several gyms offer in-person or virtual classes, plus it’s great for relieving stress and improving cardiovascular fitness, since it gets your heart rate up, Evans says.
Studies have found that boxing workouts, in particular, are associated with mental health benefits like reduced anxiety and depressive symptoms, along with improved strength and coordination.
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8. Pilates and Yoga
If you notice tight hip flexor muscles or hamstrings in the winter, it could be because you spend more time sitting inside than you do when the weather is more hospitable, says Jessica Roberts, a nationally certified Pilates teacher based in Reno, Nevada.
This is why Pilates and yoga make great winter workouts: They promote strength, mobility, and flexibility, and can help counteract all that immobility, Roberts says.
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Both include stretching that can serve as a great cross-training option if you do other high-impact winter sports (like skating, skiing, or snowboarding), she adds.
Plus, both are indoor-friendly activities for days when the weather is too inclement for you to want to go outside.
The Takeaway
- Exercising in the winter can prevent low mood and energy.
- High-impact sports like skiing, skating, snowboarding, and sledding can improve endurance, muscle strength, and cardiovascular health.
- Low-impact exercises like walking, Pilates, yoga, and snowshoeing can help you stay fit no matter your fitness level.
- Wearing the proper gear, like waterproof clothing and shoes with good traction, can help you exercise safely in the elements.
