For those of you that do not know, I love to exercise. From a young age, I have always been an athlete, and today I want to talk about exercising during the winter season.
My Brief Athletic History
I started karate at age 7, and I became a black belt by age 13. I started playing organized basketball at age 11, and I went on to play junior varsity and varsity basketball for my high school. I played soccer for a couple of years in middle school, then stopped so I could run cross country and track & field for my high school, then went on to continue running for my college (University of Maryland, College Park).
I still run now, though much more leisurely (3 days a week) and with my dog, Rocco - meaning lots of stops for poops, pees, and sniffs.
Through my many years of running and exercising outside, I’ve learned how to exercise in the cold and today I wanna show you how.
What is Exercise?
First, let’s talk about what exercise even is. Most of us think of CrossFit, or p90x, or some other very extreme and very trendy form of exercise.
What if I told you exercise can be anything that gets you off the couch and moving? Perhaps it even gets your heart rate up just a bit?
Walking is great exercise. It never lives up to the name of exercise, but it totally is. Jogging or running can be good too, if that’s your thing. Hiking as well.
But if you don’t like running, don’t sweat it. Find something that you enjoy instead 🙂
Why Exercise in the Cold?
It’s easy to say, “it’s too cold out, I don’t wanna”. And I get that. But what if I told you that winter exercise is not only good for your body, but also your mental health? Below are some of the many benefits to exercising in the cold.
Prevents chronic disease: Getting up and walking can help increase your heart rate, lower blood pressure, and reduce the risk of chronic diseases and cancers.
Increases blood flow to the brain: Yes, the movement will stimulate a lot more circulation to your brain. Your brain will love this!
Improves your balance: let’s say it’s snowy out, or icy, or the roads are covered in salt. All of these affect the terrain you walk on, so using those muscles to get you out and about will inevitably improve your balance and strength!
Improves your sleep: we know that when we tire our bodies out, we sleep so much better. Who doesn’t love a delicious sleep. Better sleep means more dreaming!! I love dreams <3
Increases your energy: It’s dark in winter, so it’s easy to feel lethargic. But studies show that people feel more energized after low-to-moderate intensity exercise outside! What a lovely way to awaken your day!
Sunlight is good for us: we spend so much time indoors and on screens. We come from Nature, so it is natural to feel at peace in Nature. Sunlight is good not only for your mood, but also for your vitamin D levels, which we are collectively lacking in. Go outside!!
Improves your mental health: exercise is known to reduce anxiety, stress, and depression. Winter exercise is especially helpful for seasonal affective disorder (SAD).
Improves your endurance: exercising in the cold improves inflammation, strengthens muscles and joints, and builds a stronger immune system
Burns more fat in the cold: exercising in the cold can shift your body fat composition by activating production of brown fat, a healthy type of fat that burns extra calories to create heat and regulate body temperature. Because of this, people burn 34% more calories when they hike in cold weather than when doing so in warmer conditions.
I know you’re thinking - I’m totally sold - but what do I wear?? Well, luckily, I have about 19 years of winter running experience (give or take for injuries) so let me help you.
How to Dress for Cold Weather Activity
Layer up: wearing several layers works a lot better than one really thick layer, if you are running. I never recommend wearing a sweatshirt to run, you will overheat and feel horrible! I recommend dressing so that you are cold when you start, but warm by the end. Several thin layers like a fleece lined spandex shirt (or Under Armour type shirt), a long sleeve shirt, and a light jacket is what I usually do. You can find stuff like this at Costco for affordable prices. If walking, then I’ll wear my huge parka, because it’s windproof, waterproof, and deliciously warm.
Cover your head and ears: Most of your body heat leaves through your head & ears, so be sure to cover your ears with earmuffs or a hat.
Wear gloves or mittens: personally, I am a fan of mittens, since they tend to be warmer. Lightweight mittens or gloves can be especially good for running. But sometimes I wear my big ski mittens to run, because running with Rocco means we stop a lot (and lose heat). Also, if we are walking, the big mittens help protect my hands when holding Rocco’s leash.
Keep your feet dry (if possible): Make sure you have the right shoes for potential ice or snow. Wet feet is the worst, and so is slipping. This is hard to avoid if you are running because running shoes are not waterproof nor slip proof. But you’ll at least feel warm from running. If you are walking, however, wearing the right boots in colder weather can make a world of difference to keep your feet warm, dry, and slip-free.
Wear taller socks: I prefer covering my ankles when I am out in the cold, whether it be running or walking. I tend to wear thicker wool socks for walking and thinner socks for running. I’ll leave this one up to you, how you decide to keep your feet and ankles warm.
How to Actually Enjoy the Cold
Be present! Enjoy the stillness of a peaceful winter day. Smell the fresh air. Listen for the birds and the crunch of the leaves. Feel the sun on your skin. Listen to your breath (or see it!). See if your body warms up (it will!) Connect to the trees and remember we are all One.
You get used to going outside if you make it a habit! You’ll be glad you did :)
Then take a hot shower afterwards and make yourself some hot cocoa!!
Conclusion
Exercise does not have to be a fair-weather activity. It does not have to be the highest intensity activity for it to be effective. It can be outside, it can be all-year-round; all you need is the right gear and the right attitude!
A dog helps you get outside, but let’s be real, I’d still go outside if it weren’t for beautiful Rocco <3
So go out into the world and enjoy yourself! 😌
*Please also use your own discernment when the weather is icy and/or unsafe!! No need to break any bones here!!*
I hope you enjoyed this post! Please like and share if you did! I’d also love to hear from you: do you exercise when the weather gets cold? Would you like to start? What is your favorite way to exercise and move your body?
Sending lots of love,
Angeli
“That’s what winter is: an exercise in remembering how to still yourself and then how to come pliantly back to life again.” - Ali Smith
Shameless Plug
My e-book is out :) It’s called Create Your Own Beautiful Story: Learn to Manifest the Life of Your Dreams
Are you ready to call in your soulmate? Deeper friendships? Better pay? Improved health?
This e-book includes 12 chapters (26 pages) and activities to help shift your vibration so you can receive more of what you want and live the life you are dreaming of!
I include my own personal manifestation struggles here, and how my manifestation journey is going now! (Much better btw!)
This is the perfect gift for yourself or any of your people to start 2023 off right! (yes you can gift it too!)
Everybody is entitled to live the life of their dreams! This includes YOU! Embody the powerful creator that you are! Made with lots of love!!! <3
You’re the most athletic person I know. I’m so thankful you’re giving us tips from your years of experience 🙏🏾