Sometimes, the cold, dark days of winter have you craving a cozy blanket and the couch — not the gym. But getting daily movement all year long is important for overall health, especially if you’re prone to the winter blues or low energy during this season.
That’s where winter workouts come into play — the types that are ideal for snowy or rainy weather. “Workouts that elevate your heart rate will help you stay warm and work up a nice sweat,” says Jess Evans, a certified USA Boxing coach and trainer with the virtual boxing gym FightCamp.
Read on for tips on maximizing your winter workout routine, plus the top eight winter-friendly workouts to try once the cold weather blows in.
How to Maximize Winter Workouts
Now’s the time to use the winter elements to your advantage, says LaLa Duncan, a certified pain-free performance specialist and virtual strength and conditioning coach.
Workouts in the snow, for example, force you to strengthen the muscles that help stabilize you and increase calorie burn, plus they require more effort than walking on dry pavement, Duncan says. “Walking on uneven surfaces is superb for engaging your core muscles,” she adds.
1. Brisk Walking
2. Skiing
3. Snowboarding
Snowboarding is just as physically demanding as skiing, but your weight is instead balanced on a single board.
“It’s an excellent workout, not only for strengthening your lower body but also for your core — if you are riding with proper technique,” says Daniel Mastey, a snowboarding coach certified by the American Association of Snowboard Instructors and the United States of America Snowboard and Freeski Association (Level 200), based in Windsor, New York.
Don’t discount the mental benefits of snowboarding either, Mastey says. You’re going to fall sometimes, but “getting right back up in snowboarding is also a lesson that you can carry into your personal life to improve your mindset and accomplish more,” he says.
4. Sledding
5. Ice-Skating
You don’t have to be a professional to reap the physical health benefits of ice-skating. Doing laps around the rink helps improve balance and coordination, says Anna Brodetsky-Lubischer, a former nationally ranked figure skater, NAFC personal trainer, and co-owner of Lubischer’s Burn and Blast Training in New Jersey.
“Skating also builds up two important muscle groups of your body: your legs and core,” Brodetsky-Lubischer adds. So, don’t be surprised if you feel sore the next day.
6. Snowshoeing
If there’s snow on the ground, try making your winter walk a snowshoe trek. Snowshoes, which look like racquets strapped to your shoes or boots, allow you to walk on top of the snow rather than sinking into it. Wearing them can be a great way to explore parks and hiking trails in the wintertime.
7. Boxing
If you prefer an indoor workout, boxing is a great option to try in the winter. Several gyms offer in-person or virtual classes, plus it’s great for relieving stress and improving cardiovascular fitness, since it gets your heart rate up, Evans says.
8. Pilates and Yoga
If you notice tight hip flexor muscles or hamstrings in the winter, it could be because you spend more time sitting inside than you do when the weather is more hospitable, says Jessica Roberts, a nationally certified Pilates teacher based in Reno, Nevada.
Plus, both are indoor-friendly activities for days when the weather is too inclement for you to want to go outside.
The Takeaway
- Exercising in the winter can prevent low mood and energy.
- High-impact sports like skiing, skating, snowboarding, and sledding can improve endurance, muscle strength, and cardiovascular health.
- Low-impact exercises like walking, Pilates, yoga, and snowshoeing can help you stay fit no matter your fitness level.
- Wearing the proper gear, like waterproof clothing and shoes with good traction, can help you exercise safely in the elements.
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