A Guide to Cold Weather Walking

Medically reviewed by Jonathan Valdez, RDN, CDCES, CPT

Walking is an excellent form of exercise that offers numerous benefits for your overall health and well-being, including reducing the risk of chronic diseases, such as diabetes, heart disease, and even cancer. Whether you’re an avid walker or a newbie to this low-impact exercise, you might be understandably resistant to the idea of doing it outside in the cold. Being outside in the cold can be rather uncomfortable, especially if you’re not used to such low temperatures or aren't properly dressed for the cold weather. But, it turns out that there are quite a few unfounded misconceptions about cold-weather walking.

Some people believe that walking outside in the cold is not good for you or could put you at risk of catching a cold. While it's true that exercising outside in the cold weather is more of a physiological stressor to the body than working out in warmer weather since your body is trying to maintain warmth (known as thermal balance), this actually boosts your metabolic rate, explains Alicia Jones, national coach of Canada (NCCP), advanced sports nutrition, certified group fitness instructor, and personal training specialist. “Your body burns more calories, or fuel, to create more warmth and heat,” she adds. She further points out that “if you're healthy and you go out and you are exposed to this bigger stressor of the cold temperature, your body braces itself for this type of exposure, and your physiological systems come back with a stronger immune response.” That said, the jury is still out on whether you're actually boosting your immune system by walking in cold weather, although there may be other benefits of cold-weather walking.

Benefits of Cold Weather Walks

Believe it or not, there are many benefits to walking outside in the cold. Here are some science-backed pros of bracing for cooler temperatures during your walk.

Boosts mood

Any kind of physical activity increases your levels of endorphins, or “feel-good” hormones that act as natural mood lifters. Dopamine, a pleasure-enhancing neurotransmitter in your brain, also increases with exercise. Research has found that exercising outdoors can have mood-boosting benefits, and this is mainly due to the synergistic combination of being exposed to nature while your hormone levels are being increased. One study found that the crisp air and exposure to natural light can contribute to an improved mood and reduced feelings of stress and anxiety.

May increase calorie burn

While the exact amount of calories burned from cold-weather walking is likely modest and not well studied, there may be potential to burn more calories in cold weather than in warmer weather. The two main factors that may contribute are shivering and non-shivering thermogenesis. When your body is exposed to cold temperatures, your muscles contract in a process called shivering. Shivering generates heat, and the muscle activity required to shiver may burn more calories. Jones explains that the increased calorie burn is due to your body working extra hard to maintain its core temperature. She further explains that the body expends more energy in an effort to stay warm, resulting in a higher calorie burn.

May strengthen your immune system

Physical activity is widely known to boost the immune system, and this benefit may be further enhanced in colder weather, although more studies are needed to support this claim. According to Jones, as the body begins to brace itself for exposure to cold temperatures, the physiological systems respond with a stronger immune function. While more studies are needed to understand the specifics of this advantage, it is clear that physical activity can help support and strengthen the immune system.

May enhance respiratory functioning

Cold air may help improve respiratory function by increasing lung capacity and oxygen intake, explains fitness expert Chris Ryan, CSCS, CPT, a New York City-based trainer. ”While some individuals with respiratory conditions may need to take precautions, for many people, the colder air can stimulate deeper and more efficient breathing, leading to improved respiratory health over time,” he says. If you suffer from any health conditions, including decreased respiratory function, it's always best to speak with your healthcare provider first.

Boosts your vitamin D

A significant portion of the American population, approximately 41 percent, is deficient in vitamin D, a nutrient crucial for maintaining the strength of bones and teeth and aiding immune function. Low vitamin D levels may also lead to fatigue and joint pain. You can increase your levels of Vitamin D through food, dietary supplements, and sunshine.

Vitamin D is often referred to as the sunshine vitamin because it can be made in the skin with exposure to sunlight. However, various factors such as clouds, air pollution, and sunscreen can limit sun exposure. If you are outside walking on a cold but sunny day, Amie Dworecki, BS, MA, MBA, and a running coach, suggests that cold-weather walking may boost sun exposure and increase Vitamin D levels.

According to research, exposure of the face and arms for 15-30 minutes between the hours of 11 a.m. and 3 p.m. daily could be enough to maintain adequate vitamin D levels. By prioritizing sun exposure and incorporating cold-weather walks into your routine, you may be able to maintain optimal Vitamin D levels and support your overall health and well-being.

Cold Weather Walking Tips

If you’re thinking about incorporating cold-weather walks into your exercise routine, here are some tips from the pros.

Dressing in layers

Dressing appropriately for cold-weather walks is so important. Wearing several pieces of clothing on top of one another can help your body better adapt to decreased temperatures. You can start out with a base layer, the one closest to your skin and ideally made out of sweat-wicking fabric, include an insulating layer that helps you retain body heat, and then finish with a shell, or outer, layer that protects against the outside elements like rain, wind or snow. Removing layers can help modulate how much heat you shed, especially if you walk faster or include intervals in your workout, notes Dworecki. She likes to use zippers because they can fine-tune this effect—you can easily adjust a zipper up or down if the wind picks up and makes it feel cooler or if the sun comes out to help warm you overall.

Warming up before heading out

Warming up before a workout is always a good idea, but it’s especially important in cold weather, according to Jones, because one of the first things that we tend to do when we get exposed to cold weather is clench and tighten up the muscles. We want to make sure that our muscles are warm and supple with increased blood flow throughout the body before we are exposed to the cold weather, she says.

Protecting your extremities

Protecting your feet, toes, hands, and fingers by wearing gloves and warm, insulated socks and footwear can provide significant comfort for you during your cold-weather walks. “When you start doing cardio exercises like walking or vigorous exercise, your blood tends to go where it's most needed (i.e., your organs), not to the extremities,” Jones explains. “This means your extremities are more susceptible to getting frostbite or to getting cold damage, so you want to make sure that they're protected with cold-weather walking gear.”

Choosing well-lit routes

To help prevent injury, it’s smart to limit your walking route to well-lit areas only. Not only does walking in areas with significant amounts of light, especially during darker hours such as the early morning and evening, help increase your awareness of potential hazards, but it also allows other people to see you better. Adequate lighting also helps act as a deterrent to criminal activity and provides a safer environment for you to seek help or assistance should you need it.

Wearing reflective gear

If the route you’re walking on doesn't have many well-lit areas, it may be a good idea to wear reflective gear, such as vests, bands, or patches. This kind of gear is made out of materials that naturally reflect light so that passersby can better see you.

Be aware of icy patches

If you’re outside walking during the winter and the temperatures are below 32°F, it’s possible that it will snow or certain areas will ice over. This kind of weather can be quite dangerous for outdoor walking because it could put you at risk for falls or injury. In addition to wearing sneakers with traction, it’s smart to keep an eye out on the ground to ensure you’re not stepping on icy areas.

Make it fun

Making cold-weather walking more enjoyable involves adding elements of interest, variety, and comfort to the experience. Ryan recommends opting for scenic routes, whether it's a winter landscape, a park, or a trail, and even listening to music or podcasts. Better yet, bring a walking buddy! “Walking with a friend or a pet can add a social aspect to your activity,” he says. “It can be more fun to share the experience and conversation and can make the time pass more quickly.” Remember that if it gets too cold, you may be doing more harm than good being outside in the elements. Consider taking your routine indoors or on a treadmill when the weather is extreme.

Bottom Line

Physical activity of any kind can have numerous positive effects on your health—physically, mentally, and emotionally. Exercising in colder weather, whether it be by taking a walk or cold-weather running, can add to those benefits by boosting your immune system, promoting respiratory health, and more. However, it's always important to consult with your healthcare provider before beginning a new exercise regimen, and when embarking on your cold-weather walks, exercise caution for a safe and enjoyable experience.

Read the original article on Verywell Fitness.