Winter Exercise Tips: Stay Active and Safe in Cold Weather

As the days grow shorter and colder, it’s completely normal to find exercise harder to stick with. Many people take a break during winter, only to face stiffness, dips in fitness and a greater risk of injury when they jump back in. The positive news is that a few simple tweaks can turn winter into a really valuable time to build strength and resilience.

Warm up properly, it matters more in winter.

Cold muscles need gentle preparation. Spend a few minutes walking, jogging or moving dynamically to warm up, boost blood flow, and get your body ready for a safe, enjoyable workout.

Layer up but avoid overheating.

Dress in light, removable layers to stay comfortable. A sweat-wicking base, warm middle layer and protective outer layer keep you cozy, while gloves, hats and good socks make early or evening workouts easier.

Stay visible, stay safe.

Dark mornings and evenings make visibility essential. Wear reflective clothing or lights when walking, running or cycling so others see you clearly.

Adapt your training, don’t abandon it.

If conditions are icy, windy or wet, adjust instead of stopping. Shorter outdoor sessions, home workouts, resistance bands, stairs or indoor classes keep you moving consistently.

Watch for early signs of overuse.

Aches that worsen, swell or change your movement should be checked by a GP or physiotherapist to prevent injury.

Keep it enjoyable.

Exercise should feel manageable, not punishing. Training with a friend, joining a class, or setting small goals keeps motivation high and makes winter activity more fun.

By Dr Michael Moloney

• Fellow in Sports and Exercise Medicine
• Specialist Vasectomist
• Men’s Health Specialist
• GP with a broad interest in health promotion and preventative care