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Exercising in cold weather offers more benefits than you may think.
When the temperature drops, it’s easy to trade running shoes for a blanket on the couch. But skipping your workout just because the air is crisp means you’re missing out on some surprising benefits. In fact, exercising outdoors as the weather cools can be even better for your body than sticking to indoor routines.
Cold-weather workouts challenge your muscles, heart and lungs in unique ways. They can also boost your mood, help you burn more calories and keep you healthier. Whether you walk, run, cycle or play sports, heading outside when there’s a chill in the air can be a refreshing change that pays off in more ways than one.
Benefits of Chilly Workouts
Here are a few benefits you’ll enjoy when you exercise outdoors in cooler weather:
You burn more calories. Your body has to work harder to stay warm when the air is cold. That extra effort means you burn more calories than you would in warmer conditions. Your body also activates a type of fat called brown fat, which burns energy to produce heat, giving your metabolism an added boost.
Your heart and lungs get stronger. Cold air can give your cardiovascular system an extra workout. Your heart pumps more efficiently to move oxygen through your body, and your lungs work a bit harder to warm and humidify the air you breathe. Over time, this can improve endurance and overall fitness.
You may perform better. Many people find that cooler air makes it easier to push harder without overheating. You’re less likely to feel weighed down by heat or humidity, which can help you run faster, go farther or lift heavier weights without feeling as fatigued.
You can boost your mood. Outdoor activity in the cold offers a double mood-lifting effect. Physical exercise releases feel-good chemicals called endorphins and exposure to daylight can help ward off seasonal depression. Even a brisk walk can help you feel more energized and positive during darker, cooler months.
You’re less likely to get sick. Staying active helps your immune system fight off colds and other seasonal illnesses. Being outdoors also means you spend less time in crowded indoor spaces where germs spread more easily, lowering your chances of getting sick.
You can build mental toughness. Exercising in less-than-perfect conditions teaches you how to push through discomfort. This mental resilience can carry over into other areas of life, helping you handle challenges with more confidence.
Cold-Weather Workout Tips
If you’re exercising outdoors when the air is frigid, just keep these suggestions in mind to stay safer and more comfortable:
Dress in layers so you can adjust as your body warms up. Choose a moisture-wicking base layer to stay dry, an insulating layer for warmth and a wind-resistant outer layer.
Warm up indoors before heading outside to get your blood flowing and muscles ready.
Protect your extremities with gloves, a hat and warm socks since hands, ears and feet lose heat quickly.
Listen to your body and head indoors if you start to feel overly cold, numb or fatigued.
Cold-weather workouts aren’t just a way to stay in shape. They’re a chance to challenge your body, boost your mood and keep your health on track. So the next time you see your breath in the air, take it as a sign to lace up and get moving outdoors instead of heading to the couch.
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Date Last Reviewed: August 14, 2025
Editorial Review: Andrea Cohen, Editorial Director, Baldwin Publishing, Inc. Contact Editor
Medical Review: Andrew Overman, DPT, MS, COMT, CSCS
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