Stay Safe and Active: Cold Weather Workout Tips Plus More Indoor 'Fit Snack' Exercises
Written by Mario Mendias on Jan. 15th 2024
Embracing the brisk, cold weather for a workout can be invigorating and refreshing.

However, it’s critical to approach these workouts with safety to make sure you get the most out of your outdoor exercise without risking your health.

Let's explore these essential tips for safe cold-weather workouts, along with a few more indoor 'Fit Snack' exercises for those days when you prefer staying in.
Essential Safety Tips for Outdoor Cold Weather Workouts
1. Layer Smart: Begin with a moisture-wicking base layer to keep sweat away from your skin. Add an insulating layer for warmth, and top it with a waterproof and wind-resistant outer layer. Adjust layers as needed.

2. Protect Extremities: Since a lot of heat is lost through your head, hands, and feet, wear a hat, gloves, and warm socks. Consider face protection if it's especially cold or windy.

3. Pre-Workout Warm-Up: Start with a dynamic warm-up indoors to get your blood flowing and muscles ready. This step is vital to prevent injuries in the cold.

4. Stay Hydrated: Cold air can be deceiving. Drink plenty of water before, during, and after your workout, as dehydration risks remain high.

5. Mind the Weather and Daylight: Always check the temperature, wind chill, and daylight hours. Shorter days mean less visibility, so wear reflective gear if necessary.

6. Watch Your Step: Be aware of icy or slippery surfaces to avoid falls. Wear shoes with good traction and consider shorter, more careful steps.

7. Listen to Your Body: Understand your limits. If you feel too cold, it’s time to head indoors. Watch for signs of frostbite or hypothermia.
Additional 'Fit Snack' Exercises For Those Really Cold Days
1. Jumping Jacks for 1 Minute: Jumping jacks are a fantastic way to get your heart rate up. Doing them for just one minute is like walking 250 steps.

2. High Knees for 1 Minute: This high-energy exercise not only boosts your heart rate but also works your core. A minute of high knees is like taking 220 steps.

3. 30 Seconds of Mountain Climbers: This dynamic move works for several muscle groups and is equivalent to 180 steps in just 30 seconds.

4. 10 Lunges (Each Leg): Lunges are great for your lower body and balance. Doing 10 lunges on each leg equals about 200 steps.

5. 30 Seconds of Shadow Boxing: Get your arms moving and your heart pumping. Shadowboxing for 30 seconds is like 120 steps.

6. 15 Sit-Ups: Work on your core strength with 15 sit-ups, which can be counted as 130 steps.

7. 10 Tricep Dips Using a Chair: Using just a chair, you can target your triceps. Doing 10 dips is equivalent to 100 steps.

8. 1 Minute of Butt Kicks: This fun exercise is a great way to engage your legs and glutes. A minute of butt kicks equals 210 steps.

Whether you choose the crisp outdoor air or the comfort of your home for your winter workouts, safety and preparedness are key.

For those of us still ready to brave the weather, these tips will make sure you have safer, more enjoyable cold-weather exercises.

And for days when you're indoors, 'Fit Snack' exercises offer a fantastic alternative to keep you moving.

Remember, the goal is to stay active, healthy, and safe throughout the winter season.

Here's to embracing the cold with warmth and vigor in our fitness journeys!
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About Author: Mario Mendias

Mario was a personal trainer for more than 10 years before starting and founding My Fit Foods. Now almost 20 years later he is helping with more than tasty food. 
Our Cold Weather Comfort Meal: “White Bean Chili” is back!