Wind, rain, cold: How to stay active all winter

The days are shorter, the temperatures are dropping and now you’re stuck figuring out how to get your workout in despite the season.

Whether that’s a virtual exercise class in your living room or finding ways to get your heart rate up with bodyweight work, winter is a great time to explore alternative — and most important, safe — ways to stay active.

First, set your goals

Knowing that wet, dark days are inevitable in the Pacific Northwest, the key is to balance the weather with your goals, says Jason Lippman, MD, sports medicine and orthopedics doctor at MultiCare Orthopedics & Sports Medicine – Good Samaritan.

“My overall recommendation, regardless of the weather, is shooting for at least 150 minutes a week of physical activity,” Dr. Lippman says. “That should include a cardio component, plus a couple strength training sessions, like weightlifting, core exercises or push-ups.”

Both are important for different reasons, he explains. Consistent cardio is key to preventing a range of health conditions, such as diabetes and heart disease. And strength training is great for building and maintaining muscle mass, which is especially important as you age.

The next most important thing is to fill those 150 minutes with something you’ll enjoy and be motivated to do, regardless of the location, Dr. Lippman adds.

Pick your workout and setup wisely

For many people, the simplest solution is an at-home workout.

The COVID-19 pandemic showed us how much we can accomplish at home, and the time to find out what worked best. You can turn on a movie or music, work out in silence or use the help of a virtual class or trainer.

Luckily, there are loads of options these days for home exercises and devices. Some are as simple as portable treadmills, stair-steppers or pedal exercisers for cardio.

You can also explore the many video-based exercise programs available, either for free on YouTube or through subscription sites. Just be sure to check user reviews and what experience level is required.

Subscription equipment like Peloton, Tonal and others are great options with robust workout libraries and virtual personal trainers, but have a higher cost of entry.

If your at-home equipment requires a lot of setup, that may be a deterrent, Dr. Lippman advises. Try to keep your equipment easy to use and accessible, which can help you sneak in a workout when free time pops up. Also keep a fan, towel and water handy because sweating is inevitable when exercising inside.

Find the best option for you

“The key is making sure that exercise is a positive experience,” Dr. Lippman says. “When it’s dark and rainy and we’re trying to make it the best we can at home, it can accidentally turn into a negative experience … think of trying to make yourself do jumping jacks for days in a row in your bedroom.”

On the cardio end, it’s good to remind yourself what still counts as quality movement, he adds. Running isn’t your only option, and a spin bike isn’t a requirement. But you do want to exercise vigorously enough to raise your heart rate — and to not just mindlessly move your legs.

Try jumping rope, walking up and down stairs, or interval training with moves like burpees or mountain climbers. If music is your thing, turn up the volume and have yourself a dance party.

If you have easy access to strength training equipment at home, such as dumbbells or resistance bands, that’s great — but also isn’t necessary.

“It can be just your body weight helping you get stronger,” Dr. Lippman explains. “Or things like yoga and barre all include benefits for the core and muscle strengthening. We don’t need to discount the stuff that doesn’t include pumping weights.”

Don’t be afraid to get outside

If your safety isn’t at risk — you’re free of ice-covered walkways or subzero temperatures — there are ways to get outside while managing the weather, Dr. Lippman says.

For both your physical and mental health, you should soak up as much natural light and fresh air as possible during the day, he explains. Whether that’ s taking a jog, walking the dog or going on a weekend hike, the most important thing is appropriate clothing and accessories to stay safe.

Reflective clothing and headlamps will keep you visible and hands-free. And don’t forget breathable layers that can wick away sweat without letting you get cold. Try to avoid cotton when exercising in the rain — it becomes useless at keeping your temperature regulated once it’s wet.

“One of my father-in-law’s favorite statements is, ‘If your feet are cold, put a hat on,’ and that’s true,” Dr. Lippman says. “We lose a lot of heat through our head. So, use those little accessories like gloves, beanies and hats to stay warm.”

While everyone tolerates temperatures differently, no one should shock their body with the cold and put their immune system at risk, he adds. If it’s below 55 degrees Fahrenheit, full-length pants/leggings and long sleeves are appropriate to keep your joints warm and core temperature regulated.

“It’s OK to sweat a bit in the winter. We want to keep our core temperature at usual levels with appropriate clothing choices. Starting out ‘cold and bold’ with less clothes on is overrated,” Dr. Lippman says. “Don’t forget when you get home to get out of your wet clothing and try to make that transition back to warm and comfortable as soon as possible.”

Don’t be afraid to try something new or brave the rain. At the end of the day, your body will thank you.