Always on the Move: What Sports to Choose to Stay in Shape During the Cold Seasons

During the cold season, many people notice a decrease in physical activity, and the body subconsciously begins to store fat. How to stay in shape?

For a large number of people, winter months are an excuse to put off working out. The gray rainy weather and frosty snowy days lead to fewer walks and less physical activity. It’s during this time that one wants to eat more, spend evenings playing at, and stay in bed longer. And winter holidays and merry feasts add a few extra pounds. The body begins to accumulate subcutaneous fat on a subconscious level, preparing for winter. As a result, we have to come out of “hibernation” and get ready for summer. And so on in a circle: we lose weight in summer and gain weight in winter.

To maintain and improve your figure without gaining weight, be in motion all year round. You can choose a gym, a swimming pool or outdoor activities. Exercising in winter has become even more fashionable, so there are even fitness halls in the world, which specially create a low air temperature.

Exercising outdoors has a lot of positive aspects:

  • Help keep your muscles toned.
  • Increase the overall endurance of the body.
  • Promote weight loss.
  • Lift your spirits.
  • Give a boost of vigor and energy.
  • Strengthen the immune system.

A Few Rules for Training in Winter

The most important and most important thing when exercising in cool weather is to maintain and improve your health. It’s important to avoid hypothermia, frostbite or other risks to the body.


Muscles, feet, and joints should be prepared in a warm room before each workout.

Appropriate Clothing

Comfort, warmth retention and moisture dissipation are important qualities of specialized clothing for “cold” workouts. A hat, gloves, and warm comfortable shoes with non-slip soles should be added to this image.

Preparing for Outdoor Training

It’s worth preparing for outdoor exercise in advance, so that the body gets used to the changing weather conditions. It’s best to start exercising in summer or early autumn with daily walks, sleeping with an open window, and contrasting showers.

Training Duration

The training time should be gradually increased so that the body has time to adapt. As exercises, it’s worth choosing basic elements, with short and active breaks.

Warm Room After the Workout

After a workout outdoors, it’s worth returning to a warm room to warm up, take a shower and change clothes. After a workout at the gym, it’s a good idea to sit in the building for a while. After the pool, dry your hair well to avoid hypothermia.

Water Balance

During the cold season, maintaining water balance is often a problem. Set reminders or a special app to monitor the amount of water you drink on your smartphone.

Nutrition and Vitamins

A healthy and balanced diet is an important part of a healthy lifestyle, including weight loss. During the fall and winter, there is often a lack of vitamins and micronutrients. To find out what substances your body lacks, it’s worth consulting a doctor.

What Outdoor Sports to Choose

Any sport that you choose will help to improve physical fitness and strengthen the immune system, so it is worth starting from personal preferences. If you still do not know what to choose, then try different ones one by one. And to make sure you don’t get bored, you can invite your friends and do it together.

Nordic walking, running in the park or trail running, ice skating, skiing or snowboarding. These types of sports training are great for those who are not very fond of gyms and want to use all the muscle groups during the workout.

Nordic Walking

This sport can be both relaxing and energy-consuming. Training in winter is even more useful than in summer. After all, besides strengthening the muscles, the cardiovascular system is also strengthened, blood cells are saturated with oxygen, and the body’s resistance to colds increases. For beginners, you can choose cleared paths, and for professionals – uneven snow-covered surfaces.


Skating will allow you to burn from 250 kcal, and with team games – from 400 kcal. Exercise outside has a high energy expenditure, so the body actively burns fat. This will engage all muscle groups and saturate the blood with oxygen.

Snowball Fight

Grabbing in snowballs is a fun winter pastime in constant motion, familiar since childhood. At the moment, there is even a team sport of playing snowballs according to certain rules – yukigassen.


If you choose to run, however, pick a low to medium intensity cross-country, so the body will get enough exercise. On the contrary, excessively intense training will lead to rapid breathing and frostbite of the upper respiratory tract in low temperatures outside.

By choosing a different pace of running as well as a place to practice, you can regulate the intensity of your workout. For beginners, choose parks, and for professionals – running on natural terrains.

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