Quick Tips: Staying Active in Cold Weather

You can be active outdoors, even when it's cold. Try these tips to have fun and stay safe.

Here are some ways to stay safe while being active outside.

• Dress in layers and keep your hands, feet, and head warm. Staying dry is key.
• Plan activities during daylight hours when visibility is better. If you’re out after dark, consider going with someone and wearing reflective gear.
• Watch your footing on wet or icy surfaces. If you have access to them, traction devices (“grippers”) for your shoes can help reduce the risk of falls.
• Pay attention to temperature and wind chill. Limit time outdoors in extreme cold.
• Choose activities that match your fitness level, and build up little by little if you’ve been less active.
• Take breaks and go indoors if you start to feel very cold.
• If you have a condition such as asthma, COPD, or heart disease, talk with your doctor about what level of activity is safe for you.

Try these ideas to move outdoors.

• Go for a walk—on your own, with a pet, or with a friend.
• Do yard work, like raking leaves or shoveling snow.
• Try seasonal activities, such as skating, cross-country skiing, or snowshoeing, if they’re available to you.

When you're active outdoors, choose clothes that fit well and keep you warm and dry. For protection, it's best to wear:

• A warm hat. If it's very cold, you also may want to wear covering for your face, such as a scarf.
• Layers of clothing. Layering will help keep you warm. Wear waterproof outer layers to keep you dry.
• Clothing made of wool or synthetic (not cotton) fabric. These will keep you from losing body heat even if the fabric gets wet.
• Wool or synthetic (not cotton) socks and waterproof shoes. Socks and shoes should fit closely but should not be too tight.
• Mittens rather than gloves. This way, your fingers are together so you can roll them into a fist for warmth.

Sometimes it isn't safe to be active outdoors. There are many ways to be active indoors. Here are a few ideas.

• Go for walks—indoors. Take a walk at the mall with a friend. Or check with local schools and churches. They may have indoor gyms where you can walk.
• Get fit while you watch TV or listen to music. Get some hand weights or stretch bands. You can use cans of food as weights if you don't want to buy weights.
• Use an online exercise video or a smartphone app. This can be a fun way to stay active at home.
• Do active housework. This may include activities such as sweeping, mopping, vacuuming, doing laundry, or washing the windows.
• Join a gym or health club. You can use equipment like weights, treadmills, stair-climbers, or exercise bikes.
• Try a fitness class or a new indoor activity. Examples include dancing and water aerobics. Many cities have community centers that offer affordable fitness classes.
• Get involved in indoor sports leagues. Many cities offer indoor sports like basketball, volleyball, indoor soccer, or swimming.