Tips For Exercising Outdoors In The Cool Weather

When it gets cooler outside at the beginning of autumn, this is a favourite time of year for many people. Then again, some folks tend to fall off the fitness wagon once temperatures drop below what’s comfortable. Many are turned off by the colder weather or are just too busy with the upcoming holidays.

But there’s no need to let the seasonal changes in autumn keep you from staying in shape. As the leaves turn beautiful colours and the sun isn’t beating down as much, this can actually be the ideal time for outdoor activities, from walks in the park to riding your bicycle and more. Here are our cool weather outdoor exercise tips so you can stay healthy, safe, and fit in autumn!

1. Drink lots of water

Don’t let the cooler temperatures of autumn deceive you. Although you may not feel as thirsty as in the hot summer months, you still need to stay properly hydrated. Be sure to drink at least 2 litres of water every day, especially if you’re exercising. Drinking plenty of water also helps to keep your appetite in check for a slim and fit figure!

2. Take advantage of autumn activities

There’s plenty to see and do in autumn. From pumpkin patches and corn mazes to apple picking or hiking colourful trails, you can find many fun outdoor activities to enjoy. Head out with your family or grab some friends and enjoy all that autumn has to offer. For many of us, this season doesn’t last very long, so appreciate it while it’s here.

3. Check the weather before you head outside

You should always check your weather forecast before you head outside in the colder months. The weather in autumn can at times be unpredictable, and you don’t want to risk getting ill if you’re not well prepared.

Aside from the chilly temperatures, wind chill is an important factor that will greatly affect your outdoor activities. Wind and cold together can make exercising outdoors unsafe, even with warm clothing. Wind chill at temperatures below -15°C presents a risk for frostbite. As a result, it’s advised to spend days like this exercising inside—where you won't be putting undue stress on your immune system.

Likewise, if your forecast predicts rain, this may not be the best time for you to go outside for a walk or other outdoor activities. When it’s both cold and wet, you increase your chance of catching a cold and just feeling downright uncomfortable. So head to your local gym or lay a yoga mat down inside your home to wait out the unfortunate conditions.

4. Dress adequately

Don’t think that the colder autumn weather means you should exercise with bulky layers upon layers of clothing. Dressing too warm is actually a mistake when exercising in cold temperatures. The reason for this is that exercising generates a lot of body heat, which makes you sweat. And as the sweat evaporates, it pulls the heat away from your body. Too much clothing interrupts this process and ends up making you feel overheated.

Rather than putting on a thick sweater and coat, dress in a few lighter-weight, easily removable layers. Once you have cooled down again after your workout, you can put back on any of the items you took off.

Synthetic materials such as polypropylene that draw sweat away from your body are recommended when exercising. Avoid cotton clothing since it will stay wet on your skin. Depending on the type and intensity of your activities, you can add more layers for insulation. The outermost layer of your clothing should be breathable and waterproof.

5. Protect your head, hands, feet, and ears

Our head, hands, and feet are most vulnerable to frostbite. In colder temperatures, wear a thin pair of glove-liners under a pair of heavier gloves lined with wool or fleece. If you feel your hands getting sweaty as you’re exercising, you can just remove the outer mittens.

When you choose shoes for your autumn exercises, make sure to get them a size larger than your other shoes. This way, you can put on thermal socks to protect your feet from the cold.

You should also wear a hat to protect your ears. A headband can do as well. If you’re exercising in really extreme conditions, make sure to be prepared with a scarf or ski mask.

6. Sip a cup of tea

After you finish your exercise routine, you’ll need something wholesome to warm you up again. Hot teas are ideal for this. A cup of black tea or green tea won’t just heat up your body in no time, it also contains antioxidants and other beneficial ingredients that increase immunity and promote overall good health in the colder months. The UZUMA Mangata and UZUMA Meraki teas are the perfect options for after your workout, and are completely healthy and natural!