5 Winter Workout Tips for Exercising Outdoors

Man running outdoors during winter

5 Winter Workout Tips for Exercising Outdoors

It’s easy to get outside to exercise when the sun is shining and it’s nice and warm. But what about when the weather turns cold, the sky is dark and the rain starts falling? Whether you are a seasoned outdoor runner or have only recently started a new exercise routine, Winter weather can easily drain your motivation and push you back indoors for the season. 

But with so many benefits to remaining physically active during the colder months – including a strengthened immune system which is very important at the moment – we have some tips to keep you warm and injury free when working out this winter. 


People often don’t feel as thirsty during Winter workouts as they do during warmer-weather workouts. However, you’re still losing fluids through sweat and breathing in lower temperatures. Make sure to drink plenty of water throughout your workout to replace those lost fluids.


Did you know that you are still vulnerable to sunburn and developing skin cancer in Winter? You may notice the effects of the sun less during the winter because there’s often less exposed skin and you may spend less time outside than during the summer. Still, that doesn’t mean burns aren’t possible. Stay sun safe by wearing sunscreen, a hat and a long sleeved shirt if you are exercising outside. 


You need layers to trap warm air next to your body and keep out the elements like rain, snow and wind. First, put on a thin base layer made of synthetic fabrics to help pull sweat away from your skin. If it’s really cold outside, wear a middle layer, such as polar fleece, for extra warmth. Then, add an outer waterproof layer to protect you from rain.


A good warm up is an essential part of any workout routine, but it’s even more important to prepare for Winter workouts. According to experts, you’re at increased risk for sprains and strains when exercising in colder temperatures. Dynamic warm-ups increase blood flow and temperature in the muscles to help decrease the risk of injuries.


No matter what your activity of choice is, it can be difficult to stick to your exercise routine during the colder months. 

Winter might be the perfect time to mix it up and try something new that challenges your body and mind. Squeezing into that wetsuit before your ocean swim might not seem so appealing on a frosty morning, but maybe trying out the new indoor rock climbing gym might be a fun new challenge. Who knows? You may discover a new favourite activity. 

At Northside Allied Health, our team of Exercise Physiologists are specially trained in being able to develop exercise programs for all individuals no matter what experience you may have or what injuries or conditions you may think will get in the way.

An Exercise Physiologist can help with steering you in the right direction with your Winter Workout program by tailoring the right exercises to your needs and providing you support throughout your program to ensure you maximise your benefits.