Winter Workout: How to Make the Cold Your Ally

Winter is here, and with it comes the challenge of staying active and healthy. Yes, the cold may seem like an enemy to workouts, but the truth is that with the right approach, we can turn it into our ally. Anastasia Ishchenko, a fitness trainer, shares her tips for effective and safe outdoor workouts during the cold months. February 9, 2026, is the date, and the forecasts promise low temperatures. Are we ready to cope?

Warm-up – a mandatory step

To avoid unpleasant surprises, warming up is key. Before engaging in any workout, we need to prepare our body. 5-7 minutes of jumping in place, circular movements of the arms and legs, as well as the torso, are ideal for the start. It's important for the movements to be slower than those in the gym, to protect the joints from sudden strain. Don't forget – standing still outside means rapid cooling.

Dress smartly – layers for success

The cold requires special attention to clothing. Ishchenko emphasizes the need for multi-layered dressing. We start with thermal underwear that wicks moisture away from the body. Next comes a warm layer that retains heat, and finally – a windproof and waterproof jacket. Don't forget a hat or buff to cover the ears and face. Gloves should be warm and comfortable, even when wet. Shoes with water-repellent soles and protectors ensure stability and reduce the risk of slipping.

Breathe correctly – air is important

Breathing through the nose is recommended. It warms the air that enters the lungs and reduces irritation of the respiratory tract. Sounds simple, right? But we often forget about this small but important detail.

Food – fuel for the body

Eating before a workout is essential. It is recommended to eat 60-90 minutes before the start. Cold air and heavy foods can cause discomfort. Opt for warm, light meals. Avoid working out on an empty stomach – the body burns more calories in the cold, which can lead to depletion of energy reserves and a drop in blood sugar. Sweets and energy drinks are also not ideal. They cause a sharp increase in glucose and a subsequent drop, which can lead to trembling and weakness. Food is the fuel that helps us get through the workout successfully.

Attention to body signals

Listen to your body. Shivering, pale skin, headache or sore throat are signals that should not be ignored. They are a sign that you should stop the workout. Autumn-winter workouts should be planned for the day, as mornings and late evenings are the coldest. It's better to be careful than to regret it.

Technique and intensity

Running in the cold requires a moderate pace to avoid overworking the heart. Strength training, on the contrary, can be dynamic, with your own weight. It's important not to stand still for a long time. Yoga, stretching and Pilates outdoors are possible at temperatures no lower than -5°C and without wind.

Cool-down and recovery

Do not stop the workout abruptly. Gradually reduce the intensity so that the body can adapt to the temperature change. After the workout, change into dry, warm clothes as soon as possible. Recovery is just as important as the workout itself.

Final step – don't forget

Outdoor workouts in winter can be effective and even pleasant. The key is in preparation, attention to the body, and the right approach. Are we ready to go outside?