5 Reasons Why You Need Exercise Outdoors In Winter: Benefits & More!

Welcome, readers! The winter is here, and you must be wishing to stay indoors till the weather warms up outside and the days become longer and sunnier. But here, in this blog, you will know why you should exercise outdoors in winter!

Exercise will typically take a back seat and the last thing that would be on your mind is going outdoors to amp up your fitness. But if you choose to brave the cold and ditch the electric warmth, you will soon discover that exercising in the winter can have many positive effects on both your body and mind. Outdoor fitness activities are a must in your active fitness plans.

While going to the gym during the cold weather may seem like a practical option, the benefits of exercising outdoors cannot be overlooked. Read here to learn more about why you should exercise outdoors in winter and some amazing exercises to add to your holiday list!

Table Of Contents

1. Types Of Outdoor Exercises To Do In Winters 

2. Benefits Of Outdoor Activities For Health In Winters 

3. Sample Winter Outdoor Workout Plan 

4. The Final Say

5. FAQs

6. References

Types Of Outdoor Exercises To Do In Winters 

Outdoor cardio is one of the best ways to enhance your mood, improve your cardiovascular health and boost your immune system in a fun way. Here are some outside workouts and exercises you can include in your routine during winter:

1. Outdoor Walking

Walking and running are both great outdoor fitness activities. Running is a great cardio exercise that gets your heart and breathing rate up. Following up a run with a brisk walk normalises breathing and calms you down. Walking or running should be part of your daily routine, even during winter. 

With consistency and practice, you will notice that you will be able to walk and run faster and for longer while not being susceptible to the cold. Make a running plan! This is a great exercise for strengthening your breathing and lungs.

2. Cycling 

Cycling outside in the open air is good for your heart. This lower-body exercise reduces fat while enhancing joint flexibility and strength, making it a great way to exercise outdoors in winter.

Use designated bike lanes and pathways to reduce exposure to vehicles. Wearing the proper protective gear, including a helmet, is important for your safety. 

3. Hiking 

Who does not love a stroll in nature, enveloped in the beauty of winter wonder? Hiking is indeed a great activity to help you exercise outdoors in winter. Regardless of the route, outdoor hiking works the entire body and this is a weight-bearing activity. As a result, your body can retain bone density since your muscles and bones resist gravitation.  

Before going, make sure you have got the hiking route mapped and carrying all adequate supplies such as water, protein bars and emergency medical kits. Travelling with a companion makes the hike even better!

4. Snowboarding And Skiing

If you live in a country where it snows during the winter, you are in luck! Skiing or snowboarding might be a terrific method to increase your cardiovascular fitness and strength without you realising it. An individual weighing 170 pounds (77 kg) will most likely burn about 385 calories in an hour of casual downhill skiing. Additionally, these exercises can help you gain better balance. 

Also Read: Finding The Best Time To Workout: Morning Vs. Evening

So, these were some of the top picks for activities to engage in when you want to exercise outdoors in winter!

Benefits Of Outdoor Activities For Health In Winters

Outside workouts can bring you an array of benefits, which we are going to discuss now: 

1. Enhances Mood

Despite all the festive excitement, you may experience the winter blues, also referred to as seasonal affective disorder (SAD). This occurs because the days are becoming shorter, and your body and mind take note of shortened daylight and endorphins.

Any time of year, exercise can improve your mood, but it works especially well in the winter to combat the winter blues by boosting levels of those vital feel-good hormones. Studies have shown that exercise can reduce the symptoms of depression as much as four times more effectively than antidepressants. 

Going outside in the fresh air in chilly weather will replenish levels of vitamin D in the skin and is a powerful mood enhancer and pick-me-up.

2. Improves Immunity

Only a few people manage to avoid getting sick with the common cold or the flu as winter's hold on us all becomes more intense. When you exercise outdoors in winter, it can not only help you manage any cold or flu symptoms, but it will also lower your risk of getting sick in the first place. 

Your immune system is more capable of repelling foreign invaders and associated unpleasant symptoms because it is working harder.

Outdoor exercises enhance immunity by increasing blood flow, reducing stress hormones, exposing us to beneficial microbes, boosting vitamin D production, and improving mood. Aim for at least 30 minutes of moderate-intensity exercise most days while wearing sunscreen and staying hydrated.

3. Excellent For Heart Health 

Your body must work extra during exercise when it is cold outside, including your cardiovascular system. Lively workouts such as outdoor cardio aid in preserving your heart health in top form because cold weather exercise makes the heart work harder to pump blood throughout the body. 

Exposure to fresh air and sunlight can lower blood pressure and reduce the risk of heart disease. Outdoor exercise also enhances blood vessel function, improves circulation, and promotes a healthy weight, all of which contribute to a stronger, healthier heart. 

4. Helps You Get Out Of Your Comfort Zone

Exercising outdoors during the winter months can foster personal growth and be a rewarding experience. When you exercise outdoors in winter, you give yourself and your body that extra push to go out there and work out. It pushes you out of your comfort zone, and this can enhance your self-esteem and confidence. It gives you a sense of accomplishment and achievement.

Your personal physical and mental growth will develop due to demanding mental fortitude, overcoming inertia, and introducing variety into fitness routines. These experiences cultivate resilience, adaptability, and a growth mindset, extending beyond the gym and into other aspects of life.

Also Read: 8 Powerful Tips to Stay Motivated for Your Everyday Workout

5. Greater Caloric Expenditure

Why not consider a winter workout a more intense version of your typical sweat session? The cold temperature will maximise the number of calories you burn regardless of the type of exercise you perform. 

This is because the body has to work much harder to maintain a stable core temperature. Your metabolism speeds up while your body strives to stay warm, burning more calories and fat as a result.

Also Read: The Best Way To Improve Health Is To Exercise Daily 

Sample Winter Outdoor Workout Plan

Here is a quick 30-minute outdoor workout plan you can follow in a park or your backyard during winter, apart from activities like cycling and hiking when you want to exercise outdoors in winter:

Performing morning outdoor exercise gives you the chance to spend time in the fresh air and get some sunlight in. While it may be too cold to exercise in winter, and you will feel comfortable going to the gym during the cold, it will benefit you a lot if you choose to exercise outdoors. The feeling of cold should not be an excuse to skip your workout! 

Taking your workouts outside is a great way to spice up your daily exercise routine. Fitness combined with balanced nutrition is the key to a good lifestyle! If you are looking for personalised diet or fitness plans, you can connect with our diet and fitness experts at ToneOp. 

FAQs

1. How much exercise is good for immune system?

In winter, engaging in aerobic exercise for less than 60 minutes (on average, 30-45 minutes) at a moderate to intense intensity boosts the circulation and recruitment of the immune system's top defence cells. So, aim for 30-60 min exercise daily. 

2. Why are outside workouts good for health?

Outdoor workouts can help you reduce stress, enhance immunity and improve cardiovascular health. You get all the benefits you would get inside a gym but with the bonus of more fresh air and sunlight.

3. Is the gym better or the outdoors?

Going to the gym during the cold is okay, but exercising outdoors will bring maximum physical and mental benefits!

Research says that exercising amidst nature is associated with greater feelings of rejuvenation and positive engagement, reduced tension, disorientation, anger and depression in comparison to exercise indoors. Exercise in natural environments is also associated with more energy. 

References 

1. Five Tips for Exercising Safely During Cold Weather

2. How to Exercise Safely as It Gets Colder and Darker

About ToneOp

ToneOp is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition and Detox Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.