Cold weather workouts

Photographs: Pexels

Text: Alexandra Beck

Winter has arrived, and with it, the inevitable parade of colds, sniffles, and flu that leaves many of us feeling like we should be wrapped in blankets with hot tea in hand. But before you reach for the remote and settle in for a long winter's nap, consider this: cold weather workouts are one of the best ways to strengthen your immune system. Yes, that’s right—exercising in the cold can actually make you healthier. And bonus: you’ll have fewer germs to dodge out there than in the crowded gym.

Let’s discuss how braving the chill for a workout can keep you healthy, energised, and flu-free and why joining an outdoor group might be your best winter survival strategy.

1. Cold air isn't the enemy - inactivity is

There’s a common belief that cold weather makes you sick, but that’s not entirely true. The real culprit behind winter colds? Staying indoors, where germs are more concentrated and air circulation is poor. When you exercise outdoors, you're breathing in fresh air, getting your body moving, and giving your immune system the boost it needs to fight off those winter bugs.

Cold air actually helps your body work harder to maintain its core temperature, which can improve circulation and overall stamina. So, while the chill might make your first few steps a little tough, your body will soon be firing on all cylinders.

Pro Tip: Start your workouts with a dynamic warm-up to get your blood pumping before you step outside. And if you’re still hesitant, remember: layers are your friend, and a group of fellow cold-weather warriors makes it much more bearable.

2. Outdoor exercise: Nature's stress reliever

Outdoor exercise is a natural stress-buster, thanks to the combination of fresh air, movement, and those feel-good endorphins. Lowering stress is essential for a strong immune system, and outdoor workouts are the perfect antidote to winter’s mental and physical lethargy.

So, while others worry about flu season, you’ll be boosting your mood and health with a brisk winter run, cycle, or boot camp.

Pro Tip: The more regularly you exercise outdoors, the better your body adapts to the cold. And if you’re still on the fence, don’t worry—you can join our outdoor crew and turn those frosty workouts into social events. Yes, it’s a thing!

"Cold air actually helps your body work harder to maintain its core temperature, which can improve circulation and overall stamina."

3. Winter sunlight: A natural immune booster

Believe it or not, even in winter, you can still soak up Vitamin D from the sun, which is critical for keeping your immune system strong. While others are stuck inside, you’ll be getting just enough sunlight to keep your Vitamin D levels up and your immune system in fighting shape.

Pro Tip: Aim for at least 30 minutes of outdoor exercise a few times a week to keep your Vitamin D levels in check. And while you’re at it, try mixing up your workout—run, hike, or join a dynamic outdoor circuit session. It’s not just good for your body; it’s great for your mind, too.

4. Bonus calorie burn for just showing up

Here’s some extra motivation to get outside: cold weather workouts burn more calories. Your body works harder to stay warm, meaning you’re torching extra calories while exercising. Shivering, while not the goal, also burns calories. So, if you’re looking to stay fit through winter, the cold is actually your friend.

Regardless of the type of workout, winter exercise challenges your body in new ways. And if you’re looking to maintain or even improve your fitness over the colder months, that extra calorie burn might just be the edge you need.

Pro Tip: Dress in layers that you can peel off as you warm up. And don’t forget a hat and gloves—because while calorie burn is great, frostbite is not.

5. Consistency is key: Don't let winter slow you down

The hardest part of winter workouts is often just getting started. The allure of staying warm indoors is real, but consistency is the secret to keeping your immune system strong throughout the season. Regular exercise helps flush bacteria out of your lungs and airways, and it also helps your body produce more white blood cells, which fight infection.

By committing to a consistent workout routine—even when it’s cold—you’re giving your immune system the tools it needs to fight off viruses and colds. Plus, you’re building habits that will carry you through to spring and beyond. And let’s be honest, how good will it feel to have powered through winter while others are just dusting off their sneakers come April?

Pro Tip: Set small goals to keep yourself motivated, and make it social! Working out with a group makes it easier to stay consistent.

Winter doesn’t have to be a season of hibernation and inevitable illness. By taking your workouts outside, you’re not only staying fit, but you’re also giving your immune system the boost it needs to stay strong. The cold may be intimidating at first, but once you experience the benefits—better circulation, fewer germs, improved mood, and a stronger immune system—you’ll wonder why you ever hesitated!