Athlete woman listening to the music and doing some stretching exercises in the winter

Top Tips for Exercising In Cold Weather

Now that summer’s over on Long Island, it’s time to prepare for temperatures to drop. Before we know it, the weather will turn from a mild autumn chill to a brutal winter cold. Of course, when it’s cold and snowy, we naturally want to stay warm and cozy indoors. However, that doesn’t mean you should abandon your outdoor exercise. In fact, winter is as good a time as any to continue exercising outside. In this post, we’ll explore the top tips for exercising in winter weather. 



1. Dress In Layers 

Dressing too warmly can be a problem. Working out stimulates body heat, which will make you feel warmer than it really is.  Once sweat begins to dry, you’ll become vulnerable to a severe chill.  Dress in fabrics that pull moisture away from your skin. This will keep you warm and dry. And the layers of clothes will let you remove clothing, or put it back on if you need.  

2. Protect Hands, Feet & Ears

When it’s cold, blood flow concentrates within your body’s core. As a result, these areas become vulnerable to frostbite. Additionally, you’ll release half of your total body heat without a hat.  

3. Wear the Right Shoes  

Be sure your shoes provide extra traction for wet and slippery surfaces. Also, look for waterproof features that help keep your feet dry. Improper footwear is a common exercise mistake best avoided.  

4. Maintain Visibility 

As the cold weather months approach, the amount of daylight dwindles. Be sure to dress in clothing that has reflective properties. 

5. Stay Mindful of the Weather

Outside activity when it’s cold and wet can make you more vulnerable to the temperature. If you get wet, you may not be able to keep your core body temperature high enough, and layering won’t help if your clothes are soaked. If it’s extremely cold with precipitation, or wind chills are extreme, consider taking a break.  

6. Treat Injuries

Cold weather effects, such as ice and snow, can injure even the most experienced outdoor athletes. If you’re dealing with a strain, sprain, ache or pain, book a consultation with us. We can evaluate you and provide recommendations on how you can get back to your best. 




Ultimately, our highest priority is the health and wellness of our patients. And since winter is on the horizon, now is the perfect time to begin preparing. Preserving your workout routine is essential, whether in hot or cold weather. And for a one-on-one exercise consultation, our therapists are always happy to help you optimize your routine to make sure you’re working out as safely and effectively as possible.