Your Checklist for a Safe and Effective Winter Workout

Portrait of a healthy blond woman keeping fit one a cold winter day by doing some stretches before going for a run on a bridge, in a snowy urban cityTemperatures have dropped, and the snow has started, so you can keep up with your workouts and active lifestyle or let your health deteriorate over the winter.

When put like that, staying indoors with hot cocoa, snacks, and movies doesn’t sound so good, does it?


But getting outside and staying active in the winter takes a lot of work and safety precautions that don’t necessarily exist in the summer. And that’s not to say that winter workouts are more dangerous than when it’s warmer, just that there are different factors to consider.

Staying warm during winter activities is highly important. It can be very dangerous – and even life-threatening when the body loses too much heat (hypothermia) – so paying attention to how you dress is very important.

Layers are important. If you work up a sweat, you want to be able to take things off, then put them back on if you begin to cool off. The best approach is the quick-drying base layer, mid-thermal layer, and warm outer jacket. A hat for your head, gloves for your hands, and long underwear for your legs are also essential.

Because it gets darker earlier, you’ll want to consider a high-visibility outer layer or at least a reflective strip or vest. This will make it easier for vehicles to see you.

Footwear is also extremely important. You’ll want a pair of well-fitting, insulated, waterproof boots. Many lightweight options are available, so you don’t need to worry about a pair of heavy, blocky boots weighing you down. Getting a pair with good treads, or even applying metal treads to the bottom, can be useful.


If you’ve been wearing the same boots for a year or two, you should consider replacing them (if used for exercise or if they are used regularly).

Lastly, remember to stay hydrated. You may not think water is as important in the winter because it is not as hot, but it is still essential to your safety. You want your blood thin, so it reaches all of your organs. In cold temperatures, blood can move to the areas close to your skin, potentially leaving a shortage for the organs required to keep you alive.

Try and drink about eight glasses of water per day. Always drink before and after exercise.

Author Bio

About eight years ago, Mat Lecompte had an epiphany. He’d been ignoring his health and suddenly realized he needed to do something about it. Since then, through hard work, determination and plenty of education, he has transformed his life. He’s changed his body composition by learning the ins and outs of nutrition, exercise, and fitness and wants to share his knowledge with you. Starting as a journalist over 10 years ago, Mat has not only honed his belief system and approach with practical experience, but he has also worked closely with nutritionists, dieticians, athletes, and fitness professionals. He embraces natural healing methods and believes that diet, exercise and willpower are the foundation of a healthy, happy, and drug-free existence.