5 Benefits of Exercising Outside (Even In the Winter!)

When it’s cold outside, it’s easy to find an excuse not to go out for a walk, run or bike ride. And spending hours in the gym may be the last thing you want to do all winter. But instead of ditching your exercise routine altogether, consider braving the elements and taking your exercise outdoors.

Regular exercise provides countless benefits for both your body and mind, and studies show that working out outdoors may be extra beneficial. Here’s why you should consider heading outdoors to exercise, no matter what the weather.

The Benefits of Outdoor Activity

 

1.Increased calorie burn

When you walk or run outdoors, your body has to continually adjust to the uneven terrain and wind resistance, which results in more calorie burn. A 2017 study published in Applied Physiology, Nutrition, and Metabolism found that people had to run 15% faster on a treadmill to burn as many calories as they did while running outside.

2.Vitamin D

Vitamin D helps protect against many health problems, including bone problems, heart disease, cognitive decline and certain cancers. Like many essential nutrients, you can get vitamin D through foods and supplements. But your body also produces it on its own when your skin is exposed to sunlight. People are more prone to vitamin D deficiency in the winter when they are less likely to be outside and the sun’s rays are weaker, especially in northern climates. But getting outside in the sunshine just for 10 or 20 minutes can help boost your vitamin D all year long.

3. Improved mood

It is well-established that regular exercise can improve mood and decrease symptoms of depression. And an added dose of nature may help boost these benefits. A 2011 study in Perspectives in Public Health found that exercising outdoors was associated with increased improvements in self esteem and mood. And research suggests that there may be added benefit if you can exercise near water, such as taking a walk by a lake, river or ocean. Exercising near a body of water is linked with even further improvements in self esteem and mood.

4. Motivation

You may be more likely to stick with your exercise regimen when you workout outdoors. In one study, researchers found that compared with walking on a treadmill, women who walked outdoors perceived less exertion, enjoyed it more and were more likely to want to do the exercise again in the future.

5. Lower cost

If your gym and exercise class fees are cutting into your budget, consider ditching them and heading outdoors instead. On top of the added health and mental benefits associated with exercising outdoors, most outdoor activities are essentially free.

Tips for Getting Out When It’s cold

• Layer up. Invest in a few layers of winter workout gear to keep you warm. If it’s really cold, be sure to wear a hat, gloves and warm socks, since your extremities are most vulnerable to the cold.
• Stay dry. Wear layers designed to wick moisture from your body, especially nearest your skin. Working out in the cold in a sweaty cotton t-shirt is the fastest way to get chilled. Instead, opt for synthetic materials that will keep you dry and warm.
• Wear non-slip sneakers. If you are exercising on snowy terrain or potentially icy surfaces, head out in a pair of sneakers or spikes designed to give you extra traction.
• Light up. Daylight hours are shorter in the winter, which can make exercising around traffic dangers. Wear reflective clothing and/or lights on your body or bike if you are exercising when it’s dark outside.
• Avoid extremes. Weather extremes can always be dangerous. Just as you would avoid exercising during excessively hot summer days, stay indoors when the temperature or wind chill is extremely low.
• Hydrate. You may not be as thirsty in the winter as you are on a hot summer day, but drink plenty of fluids before and after exercising outdoors. You are less likely to realize it in the winter, but cold and dry winter air can increase your risk of dehydration.

Do you enjoy getting outside in the winter? What activities do you prefer? Share with us in the comments below!