That means bundling up and getting out there.

Story by Judy Goppert

There is some truth to the fact that exercising outside in cold  temps can actually burn more calories because your body works harder to stay warm. What better news, right? Also, it is a fact that during winter months, we get about a half hour less exercise daily than when it’s warm out. So, scratch the hibernation idea and embrace the season. 

There are so many fun ways to stay in shape. Before we get into that, remember that exposing yourself to extreme cold when not properly dressed can lead to hypothermia and frostbite, so layer, layer layer, layer! From head to toe.

So, the obvious way to get your blood flowing is running or walking. The crisp air invigorates your lungs and leads to better performance because your body doesn’t overheat quickly. 

My daughter runs in twenty-degree weather in Central Park in NYC and says it is the most uplifting part of her day, commenting, “Exercising outside in the winter is good for your lungs! Cold air helps open your capillaries and is good for endurance work. In my opinion, running outside in winter is better than running when it’s hot because you won’t get overheated. It is fantastic for your mental health. Doing something challenging like outside exercise boosts self-confidence and encourages you to keep persevering.”

Thermal running tights are a great idea as are running shoes with grip to tackle icy paths safely. Try warming up indoors before heading out to avoid muscle stiffness.

Your dog will enjoy brisk walks and keep you both moving. If it is icy, think about getting little booties for your pooch. Or be sure to clean their paws of ice and debris when you get inside. 

And if you really want to amp up the game try snowshoeing. It is like hiking with the added charm of snow-covered landscapes. Great for cardio and toning legs and core. And it burns more calories faster than hiking due to resistance from the snow! The same goes for cross-country skiing. Talk about a full-body workout, it engages your arms, legs, and core. It is a good idea to take lessons to learn the technique and reduce strain on your body.

Here in Kansas City, we are blessed with ice skating rinks that invite the whole family so that you can work out together. Gliding across the frozen surface strengthens your lower body and improves balance. A fun fact: a vigorous session can burn up to 400 calories an hour! Get those kiddos moving!

You can still ride your bike if you have a fat tire bicycle. This works for snowy trails and builds leg strength while letting you explore wintery paths. Start with flat trails before advancing to hills. Those hills are great for sledding with your kids and is great exercise because you are climbing hills repeatedly. Deep breathing in cold air energizes your lungs.

While you’re outside, bring out your own inner child with snowball fights or games like snow tag. It’s great for improving agility and hand-eye coordination. Build a snowman or snow fort together. Shoveling and shaping snow works your arms, back, and core. Incorporate squats and lunges as you gather snow. Make it fun!

Outdoor yoga and stretching in winter air can improve flexibility and relax your mind. Great poses for warming up include sun salutations, warrior poses, and balance exercises. Be sure to use a thick mat.

Create your own winter boot camp workout in your backyard or a local park. Do jumping jacks, push-ups, and squats in the snow. Once again, high-intensity sessions in cold air increases calorie burning.

So, does shivering burn calories? We’ve all wondered that while sitting at a bus stop or getting in a cold car. Shivering is like sweating, in that you sweat to get rid of heat and you shiver to generate heat. Even though it’s not that fun, it does count.

The bottom line is yes, working out in the cold does burn calories. Be sure to dress appropriately and keep in mind your own personal level of fitness. If you can run on the treadmill for half an hour, you are most likely going to enjoy walking outside in the fresh air. Keep track of your steps as you would during the summer, and don’t overdo it.

Remember, winter weather can make muscles stiff and increase the risk of injury. Regular physical activity, from stretching and strengthening exercises, helps keep those muscles and joints flexible. It also boosts your immunity, improves your mood and can help prevent the dreaded winter weight gain.

Keeping a log of activities will help motivate you as you drink your morning coffee and turn up the heat! Today, I will walk around my yard and watch birds and my footprints in the snow. Tomorrow I will go ice skating with my children and go sledding before the snow melts. 

When you accustom yourself and get used to the cold, just think, in March when you go play golf for that first time, your body may say, “Hey, it feels like a balmy day even at 50 degrees!”