The season is shifting, and the air outside has begun to cool off from the infernal heat of summer. A welcome relief, of course, but soon the temperatures will drop enough to warrant staying indoors for most of the day. Morning walks become frigid, and the evening is blanketed in darkness as well as frost, and getting sunlight becomes less of a priority simply because there is less of it. Suddenly the world outside isn’t as enticing as it once was, and it takes conscious effort to stay active in cold weather. But it is far from impossible.
Why We Should Stay Active in Cold Weather
It’s true that the cold season is a time of rest, a time of turning inward and nourishing the body. It’s ok if your workouts change with the season, but continuing to move your body is key if you don’t want it to decondition. Good news: there are plenty of reasons to take your fitness outside. Getting outside in the sunlight, even in fall, has multiple benefits for physical and mental health.
Exposure to sunlight:
- Regulates sleep and mood
- Boosts energy and reduces stress
- Helps ward off seasonal depression
- Improves the microbiome
Now we know why we should stay active in cold weather, let’s look at how we can do it.
Embrace Cold Weather Activities
Fall is a great time to enjoy the beauty of nature outside. You don’t have to worry about overheating and the landscape is quickly changing color. The lush, green beauty of summer is giving way to vibrant reds, golds, and oranges. Enjoy it before it’s gone, and stay active while you’re at it. Some activities to do outside in fall:
- Hiking
- Trail running
- Cycling
- Walking
- Forest bathing
Even if you’re not into working out or intense activities like hiking, there are plenty of other things to do to enjoy the fresh air of fall. Activities like:
- Touring a local winery
- Apple picking
- Driving to a scenic overlook
- Picnics at a local park
These will help you reap the benefits of sunlight in autumn without having to overextend yourself if rest or gentle movement are what you crave in this season.
Explore Seasonal Sports and Adventures
Though outdoor adventures are the perfect way to stay active in cold weather, maybe hiking and trail running aren’t adventurous enough for you. It’s a great time to try something new. There are plenty of outdoor sports to get your blood pumping if you’re in a region that supports them. This fall, make it a goal to try a new activity like:
- Cross-country skiing
- Snowshoeing
- Ice skating
- Snowboarding
- Sledding
Bring the whole family along for family fun in the fall!
Dress for Success
It might be getting cold, but you’re sure to get your blood pumping with hiking, skiing, or possibly even walking, so make sure to dress appropriately. You’ll want to layer for shifting temperatures so you can remove clothing items as needed. Layers you’ll need, depending on how cold it is:
- Moisture-wicking base layer
- Insulating middle layer
- Windproof outer layer
- Thermal socks, gloves, and hat
If you’re going to be actively moving, dress as if it’s a few degrees warmer than it is.
Keep it Short, But Consistent
Being cold is not everyone’s favorite. It’s not my favorite time to be outside, to be sure. But it’s important to get out, and if all you can manage is a few minutes, that’s ok. Just do it consistently. Even better if you can do it in the morning for that morning sunlight, but whenever you have twenty to thirty minutes to spare is perfectly fine. Do what you can, when you can, and don’t burden yourself with outrageous expectations. Quick, effective ways to stay active in cold weather:
- 20-30 minute jogs
- Lunch break walks
- Yard work
- Grounding
- Post-dinner stroll
You don’t have to be hiking or cross-country skiing to get outside. You can simply clean up your yard or go for a quick walk during your lunch break. The point is to get out and move your body.
Set Seasonal Goals
If you struggle with motivation to get outdoors during the cold season, make it more enticing by setting realistic goals, and don’t forget to reward yourself when you reach them. These can be consistency goals such as getting outside so many days a week, or cumulative goals like hours spent being active outside. Some other ideas are:
- Weekly number of hikes
- Total miles walked
- Marking local parks or trails off your list
- Joining a local or online fitness challenge
For more accountability, you can find a group of friends to do it with, which brings me to my next point.
Make it Social
The cold season can be pretty bleak, although it is also beautiful. The warmth of the sun has retreated, and venturing out alone, we are greeted with falling leaves and a world that is putting itself to sleep. No more bird song in the morning or chorus of cicadas in the evening. I love the quite introspection of fall, but it can feel lonely sometimes. If you’re feeling unmotivated to get outside for this reason, bring your friends and family along. Organize events like:
- Group hikes or neighborhood walks
- Fitness-based scavenger hunts
- Social rewards like coffee after working out
Make it fun, not just for you, but for others. And get outside together to stay active in cold weather.
Safety First: Cold-Weather Precautions
Before venturing outside alone or with friends, make sure it is safe to do so. Autumn’s weather can be unpredictable, and snow and ice can make some activities, like hiking, treacherous. Before you go:
- Check weather and daylight hours
- Pack enough hydration and sustenance
- Don reflective gear and headlamps if needed
- Wear the right protective gear for the activity
- Make sure to keep warm
If weather or safety measures prevent you from going out, that’s ok. You can always plan to circle back around to it when it is safe to do so.
Conclusion: Keep Moving, Keep Warm
Just because it’s cold outside doesn’t mean we have to take all of our activities inside. As long as it’s safe and weather permitting, autumn is full of opportunities for movement and adventure. Bundle up, get outside, and keep moving. What is your favorite cold-weather activity?
