How to make exercising in the cold more bearable

Winter can make it tough to stay active, but with these simple tips, you can keep moving—even when it’s freezing outside.

1. Manage your expectations

If you’re going for a run, walk or using an outdoor gym, don’t expect to hit your summer pace or perform at your usual best. Cold weather can impact your stamina and muscles, so focus on showing up and doing your best rather than aiming for perfection. Some movement is better than none.

2. Layer up

Wear layers you can adjust as you warm up. Accessories like gloves, hats, and thermal socks can make a huge difference, too.

3. Let yourself acclimatise

Your body needs time to adjust to colder temperatures. Always make sure you start your session with a warmup to help reduce the chance of injury but also to help you feel more comfortable in the cold.

4. Exercise with a friend or group

If you’re exercising after dark, bring a friend or join a group. It’s safer, more motivating, and a great way to stay accountable. Reflective or brightly colour clothing is also essential for safety in low light.

We offer weekly walking groups which you can join! Another great way of getting moving in the darker and colder months.

5. Know when not to go outside

Sometimes, it’s just not safe to exercise outdoors. If temperatures drop below freezing or there’s ice on the ground, prioritise your safety. Opt for indoor workouts instead.

6. Consider signing up for a gym

On those days where it’s just too cold to go outside, a gym membership can be a great alternative. You’ll stay warm, have access to equipment, and avoid slippery pavements. If a gym isn’t your style, try indoor fitness classes or online workouts from home. We have some workout videos you can follow at home!

Staying active in winter doesn’t have to be miserable. With the right approach, you can keep moving and even learn to embrace the cold.

If you need support with adding more physical activity into your lifestyle, Live Well Leicester can help. Call us on 0116 454 4000 or email us livewell@leicester.gov.uk.