Exercising in winter

Don't! Stay active throughout autumn and winter to beat those seasonal blues and feel on top of the world.

More energy
Regular exercise will make you feel more energetic, which should make it a little easier to get out of your warm bed on cold, dark mornings.

Your body’s defences will also benefit. There is some limited research suggesting that moderate exercise can strengthen the immune system, thereby reducing the risk of coughs and colds. However, more research is needed in this area.

If the shorter days are affecting your mood, being active can improve your sense of wellbeing.

You may be tempted to eat more during the colder months. Exercising will help you manage your weight better and keep your body in shape.

Get tips on eating a healthy balanced diet and taking regular exercise to maintain a healthy body weight.

Warm up
If you’re starting a new exercise regime, don’t overdo it. Slowly build the amount of exercise you do. If you can't manage 30 minutes in one go, break it up into 10-minute chunks.
Always warm-up for up to 10 minutes before you start. Walk at a brisk pace, or jog in order to warm your muscles.
Make sure you’re warm if you’re going outside. Wear several layers to keep the heat in. A lot of heat escapes through your head, so consider wearing a hat as well.

Stay safe
If you're exercising after dark, keep to well-lit areas and wear bright and reflective clothing. Ideally, exercise with a friend, but always tell someone where you’re going.
Avoid listening to music while running outdoors. Not hearing what’s going on around you can make you vulnerable.
If rain or ice is making exercise dangerous, do it another day. The weather might be better tomorrow, but an injury could take weeks to heal.

If you have a cold
Colds are more common in winter, but you don’t necessarily have to stop exercising if you’re feeling under the weather.

However, it’s important not to exercise if you have a fever. A fever is when your body’s temperature is 38°C (100.4°F) or above and is rarely a symptom of a cold.

If you have asthma, take extra care when exercising in winter as cold air can trigger symptoms. it is recommended using your inhaler before you exercise and taking it with you during your activity.

Something you enjoy
Choose an activity that you enjoy. Now might be the time to try something new that you can do indoors.