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Why winter workouts matter
Nearly 60% of U.S. adults reduce physical activity during winter, but experts emphasize that staying active year-round boosts mood and combats seasonal depression. Kirra Balmanno, an Australian ultra-runner who has trained in the Himalayas at -10°C (14°F), calls cold-weather exercise a resilience builder. "The hardest part is getting out the door," she says. "Once you're moving, it's worth it."
The mental health benefits
Seasonal Affective Disorder (SAD)-marked by low energy, sadness, and oversleeping-peaks in winter. Exercise, combined with light therapy, can ease symptoms. While research on cold-specific benefits is limited, studies show regular activity lowers depression risk, even for those genetically predisposed.
"Running in extreme cold forces me to take responsibility for my safety. That builds confidence," says Balmanno.
Kirra Balmanno, ultra-runner
Cold-water swimming, though still under study, is gaining traction for its mood-lifting effects. Heather Massey, a researcher at the University of Portsmouth, explains that immersion triggers a "cold shock response," flooding the body with stress hormones like adrenaline. The resulting "post-swim high" may explain swimmers' reports of reduced brain fog and increased alertness.
Physical challenges of cold-weather exercise
Cold air impairs nerve function and muscle performance, making workouts feel harder. Mike Tipton, a physiology professor, notes that the ideal exercise temperature is 11°C (52°F). Below that, endurance drops-athletes in a Canadian study saw a 31% decline after pre-exercise cooling. John Castellani, a U.S. Army physiologist, adds that heavy clothing and snow increase energy expenditure, especially for hikers or skiers.
How to stay safe and comfortable
Layer smartly: Avoid cotton, which retains moisture. Opt for moisture-wicking fabrics like polyester or merino wool. Balmanno packs a down jacket, thermals, and a windproof layer for Himalayan runs. "Sweat makes clothes wet, and wind accelerates heat loss," she warns.
Warm up indoors: Tipton advises starting exercise immediately after stepping outside to prevent a temperature dip. Adjust layers rather than pace-removing a jacket mid-run is easier than slowing down.
Protect extremities: A hat reduces heat loss from the head, but gloves may not be needed if core temperature stays high. Keep blood flowing to fingers and toes.
Hydration and nutrition
Cold air dehydrates faster than warm air. Tipton explains that dry winter air pulls moisture from the lungs, while Smith notes dehydration risk is often overlooked. "People drink less in cold weather," he says. A simple sweat test-weighing yourself before and after exercise-can gauge fluid needs. Balmanno carries 500ml-1L of water on cold runs and replenishes with electrolytes.
Final advice
"Layer up, hydrate, and don't overthink it," Tipton says. Balmanno agrees: "Even a five-minute jog makes a difference. The key is just starting."
For cold-water swimming, Massey recommends joining a group or consulting a doctor if you have heart conditions. Research into its mental health benefits is ongoing, but early trials show promise.
