It's fall and winter is just around the corner. For those of us who love to get outside and often rely on it to get our little bits of activity in between workouts, what's a mama to do?
It doesn’t usually feel very enticing to get out there, but if you prepare correctly, a cold weather workout can do wonders for our withering winter souls. Go for a walk, do some jogging, or get in a workout while your kids hit the frigid playground or play in the yard.
Here are the 6 tips you need to keep you moving (and enjoying it!) all winter long
Get the gear
First, dress for the weather! There’s nothing less motivating than getting into the cold and feeling the sting (yes, even here in California! I can’t tell you how many times I’ve intended to workout outside and once I was out in the cold, immediately squashed the idea).
Like in other seasons, start your day by puttting on your gear or bringing it with you on the go. The key pieces are:
A great high quality pair of running shoes (even if you’re a walker). These will be supportive and keep you body well aligned as you move.
Wool socks in the winter can help keep those toes warm in the lighter shoes. These are my fave.
I love a good winter legging! lined in fleece, but still looking sleek, these leggings keep everything tucked in and help keep you warm, even as you start sweating! And if you’re looking for a less pricey option, these leggings are just as awesome and have some compression to them.
I often layer on top so I can shed layers (and keep a couple of them dry for my cool down). So a basic tank or tee to start along with a long sleeved top . Here’s an awesome long sleeved shirt for running in cold weather. And in many places, a light jacket will do wonders for getting started! This jacket is perfect for most cold weather areas (aside from those arctic conditions in Montreal I suffered through!). And especially in the snow, keep those colors BRIGHT!
Obvi we need to cover those extremities so a pair of gloves that also have touch screen capabilities is KEY. These gloves will keep you warm and allow you to still scroll through your podcast list.
And finally, we need to get a lid on that noggin. That’s a non negotiable. That’s the place you lose the most heat and once you start sweating, the cold will really get at you. So grab a hat made for fitness and cold weather to keep you warm and dry!
A couple other things to think about: Watch for slippery surfaces. Make sure you stay careful and alert to your changing environments as it’s easy to slip (a good reason to have nice newer shoes). And stay covered or wear sunscreen! You can easily get sunburned, even in the cold!
2. Warm up
Duh. I hope you know to do this any time you workout, but definitely in the cold! Start moving and get the blood flowing. Try to get each of your joints moving in all ranges of motion. Hop around a bit and get those ankles warm and kick your legs to bring some blood to your hamstrings and glutes.
3. Breathe Right
Our airways get quite restricted and sensitive in the cold weather. It’s so dry, too, especially in freezing conditions. Sometimes it can help to wrap a bandana around your mouth and nose to keep the air warmer and wetter as you breathe.
4. Cool Down
Just like a good warm up, a good cool down is necessary. You may be cold from the sweaty clothes, so have a dry sweatshirt nearby in the car or house if you can! Walk around, let your heart rate come down, and stretch out those tight spots before getting inside and sipping on your hot tea. Which takes us to my next point…
5. hydrate
You may not realize how much water your losing as the sweat quickly evaporates in the cold weather. So you may not have that dripping sweat to remind you to drink water. But you need it just as much, if not more! Grab a water bottle and chug a lug. If you want to bring it out with you, get an insulated bottle so the bottle itself doesn’t get too cold and the water stays more temperate.
6. Workout inside ;)
I mean, don’t forget this is an option! Even if you’re looking for cardio and you don’t have access to a treadmill or cardio machine, you can do it!
My favorite Indoor workout: I love a good 10-minute strength and cardio circuit when I’m trying to sub for a run and keep my heart rate up. Start a timer and do one exercise for a minute, while you do one exercise, you have plenty of time to think of one to do next. Step ups, lunges, burpees, push ups, mountain climbers, jumping jacks, tuck jumps, dips, sit down jump ups… all can be done anywhere in a tight space and it will keep your heart rate up! Repeat that 10 minute circuit as many times as you want to create a workout that takes the amount of time you’re looking for.