Is Exercising in Cold Weather Good for You?

With winter in full swing, you may be wondering if it’s still safe to exercise outside.

Is exercising in cold weather good for you?

For most healthy people, exercising in cold weather is safe, and regular exercise is good for health in any season. The cold itself adds little: any extra calorie burn is modest and depends on the conditions. Cold also brings real risks, including frostbite, hypothermia, falls on ice and extra strain on the heart. Anyone with asthma, heart problems or Raynaud’s disease should check with a doctor first.

In this article, you’ll learn everything you need to know about exercising in cold weather.

Is It Healthy To Work Out In the Cold?

Contrary to popular belief, exercising in cold weather can be good for you if you take the proper precautions.

The weather can significantly affect motivation to stay active, and cold weather can make it harder to get out and exercise. However, Mayo Clinic says exercise is safe for almost everyone, even in cold weather, with sensible precautions.

Cold can raise blood pressure and narrow the arteries that supply the heart, according to the American Heart Association. Blood flow is also concentrated in the core of the body, which leaves the hands, feet and head more exposed to the cold.

Regular exercise helps prevent and improve many health problems, including high blood pressure. People with heart disease should get medical advice before exercising hard in the cold and should avoid sudden exertion such as shoveling heavy snow.

Exercising in the cold can burn somewhat more calories in some conditions, but the effect is limited.

A study of 53 people on outdoor leadership courses in Wyoming, reported by STAT, found that those hiking at 15 to 23°F burned 34 percent more calories than those hiking in the mid-50s°F.

So working out in the cold can be a sound way to stay active through winter.

7 Things Cold Weather Exercise Can and Cannot Do

For anyone unsure whether to go outside in the cold for the next workout, here are seven things to know about exercising in cold weather:

1. It May Burn Slightly More Calories

In the cold, the body uses some extra energy to stay warm. Movement also generates heat, so a body that is warm from exercise needs less extra energy for this than a body at rest.

Extra calorie burn is not a strong reason by itself to train in the cold. Clothing matters more: cotton sweats are a poor choice because cotton stays wet against the skin.

2. Cool Conditions Can Make Endurance Exercise Feel Easier

Exercising in cold weather can be beneficial if you’re training for a race or another type of endurance event.

In colder temperatures the heart does not have to work as hard and the body sweats less, so exercise can be more efficient than in summer heat, according to Harvard Health.

3. Cold Narrows Blood Vessels, So Protect Hands, Feet and Heart

In the cold, blood flow is concentrated in the core of the body. This does not improve circulation: it reduces blood flow to the hands, feet and head, which is why those areas are most at risk of frostbite. Cold can also raise blood pressure.

Regular exercise in any season helps prevent and improve high blood pressure and other health problems.

4. Moderate Cold Does Not Weaken Your Immune System

There is no good evidence that exercising in the cold boosts the immune system. Harvard Health says there are no scientifically proven direct links between lifestyle and enhanced immune function, although exercise contributes to general good health.

Many people grew up with parents who warned them to stay out of the cold to avoid catching a cold.

According to Harvard Health, exposure to moderate cold does not increase susceptibility to infection.

5. Exercise Supports Mental Health in Any Season

Exercise in general can ease symptoms of depression and anxiety. That benefit is not specific to cold weather. Exercising outdoors in winter also gives exposure to sunlight, which Harvard Health says may help ward off seasonal affective disorder.

Endorphins, produced during exercise, can also help improve your mood.

6. Cool Conditions May Help Some Kinds of Thinking

Cool conditions may help some kinds of thinking.

Research described in Scientific American found that people in cool rooms did better on some decision tasks than people in warm rooms. That research looked at temperature, not at exercise.

7. Cold Weather Workouts Can Force You to Be More Creative

When the weather outside is cold, you may have to get creative with your workout routine.

This can lead to a more varied and interesting workout that ultimately helps you to achieve your fitness goals.

So, if you’re looking for a good reason to head outdoors for your next workout, consider one (or all!) of these seven points.

Just be sure to dress appropriately and start slowly to avoid injury.

Warm up first. Harvard Health notes that cold muscles are at greater risk of strains and injuries.

Here is a good video about exercising in cold weather:

Cold Weather Exercise Dangers & Risks

Exercising in cold weather comes with a number of dangers and risks.

First, cold weather can cause hypothermia when your body temperature drops below 95°F (35°C). The CDC notes it can happen even at cool temperatures above 40°F if a person is chilled by rain or sweat. Symptoms of hypothermia include shivering, confusion, slurred speech, and drowsiness.

Left untreated, hypothermia can cause the heart and breathing to fail and can lead to death, according to Mayo Clinic. It is a medical emergency.

Another danger of exercising in cold weather is frostbite. Frostbite occurs when your skin and body tissue freezes.

Numbness, white or grayish-yellow skin, and hard or waxy skin are all symptoms of frostbite. Frostbite can have lifelong consequences, in some cases, including amputation.

If frostbite is suspected, get out of the cold straight away and warm the area slowly. Do not rub it, because rubbing can damage the skin. Seek emergency care if the numbness does not go away.

Finally, cold weather can worsen conditions such as asthma, heart disease and Raynaud’s disease.

People with these health complications should be extra careful when exercising in the cold and consult their doctor beforehand.

Despite the dangers and risks, many people enjoy exercising in cold weather.

If you choose to exercise in the cold, dress in layers, stay hydrated, and take breaks indoors to warm up as needed.

Always listen to your body; if you start to experience any symptoms of hypothermia, frostbite, or your health condition worsens, stop exercising and seek medical help immediately.

Stop straight away for chest pain or pressure, lightheadedness, palpitations or an irregular heartbeat, and call 911 if the symptoms do not ease shortly after stopping.

Is It Better To Work Out in the Cold or Hot?

When it comes to working out, there is no one-size-fits-all answer.

Some people prefer to workout out in the heat, while others prefer to get their heart rate up in the cold. So, which is better?

Cold and hot workouts have their own set of advantages.

Working out in the cold may burn slightly more calories in some conditions, but the difference is limited because exercise itself warms the body.

Exercising in hot weather puts extra stress on the body. To cool itself, the body sends more blood to the skin, which leaves less for the muscles and raises the heart rate.

So, which is better for you? It depends on your goals. If unsure, try both and see what works better for you.

When Is It Too Cold to Exercise Outside?

Mayo Clinic advises taking a break or exercising indoors when the temperature falls below 0°F (minus 18°C) or the wind chill is extreme.

When the wind chill is factored in, the temperature can feel much colder than it is. Mayo Clinic puts the risk of frostbite at less than 5% when the air temperature is above 5°F (minus 15°C), and the risk rises as the wind chill falls.

At wind chills below minus 18°F (minus 28°C), frostbite can occur on exposed skin in 30 minutes or less.

Dress in layers that can come off as soon as sweating starts: a thin synthetic layer that draws sweat away from the skin, then fleece or wool, then a waterproof, breathable outer layer. Avoid cotton and avoid overdressing. Cover the hands, feet, ears and face.

Don’t forget to drink plenty of water and take frequent breaks to avoid overexertion.

Consider postponing the workout if it is raining or snowing and no waterproof gear is available. Getting wet makes the body more vulnerable to the cold.

Stop exercising and seek warm shelter immediately if you start to feel any signs of hypothermia.

Does Exercising in the Cold Burn More Calories?

When the temperature outside dips, your body has to fight harder to stay warm.

Some research indicates that more calories are burned when working out in cold weather than in moderate temperatures, although the size of the effect is limited.

One study found that people burned 34 percent more calories when hiking at 15 to 23°F than when hiking in the mid-50s°F. The study followed 53 people on demanding outdoor courses, so the figure may not apply to ordinary workouts.

Hiking in cold weather is surprisingly good for many people.

Of course, exercising in the cold isn’t for everyone.

The extra burn is limited because movement generates heat, so a body warmed by exercise needs less extra energy to stay warm.

If you have asthma or other respiratory issues, you may find it difficult to breathe in cold air. If you’re not used to working out in the cold, you may want to start slowly and build up your tolerance.

The extra calorie burn from cold is small and is not a reason by itself to exercise in the cold.

Exercising in Cold Weather Lungs

Cold weather can affect your lungs.

Cold air is usually dry air. The American Lung Association explains that the airways are protected by a layer of fluid, and breathing dry air makes it evaporate faster than it can be replaced. This can leave the airways irritated and swollen.

Exercising in cold weather can be particularly risky if you have asthma or another lung condition. This is because cold air often triggers asthma attacks and worsens existing symptoms.

If you have asthma, it’s important to talk to your doctor before you exercise in the cold.

They can help you develop a plan that will minimize your risk of having an asthma attack.

The American Lung Association advises loosely wrapping a scarf around the nose and mouth to warm the air, and asking a healthcare provider about using a quick-relief inhaler 20 to 30 minutes before cold-air activity. If chest tightness, coughing or shortness of breath starts, stop the activity straight away.

Without asthma, it is still worth protecting the lungs when exercising in the cold. First, cover the mouth and nose with a scarf or face mask and breathe through the nose where possible, which helps warm the air before it reaches the lungs.

Second, warm up before you start exercising.

A brief walk or light jog will help get your blood flowing and prepare your lungs for the colder air. Finally, don’t exercise too hard.

If you feel short of breath, slow down or stop.

Some people believe running in cold weather can help improve your lungs and respiratory system.

However, there is no scientific evidence yet to support this claim.

Cold muscles are at greater risk of strains, and cold weather can put extra strain on the heart in people with heart disease, so warm up first and build up gradually.

For running in cold weather, wear layers, choose footwear with enough traction for ice and snow, and wear reflective clothing when it is dark.

Final Thoughts

For most people, exercising in cold weather is safe with the right clothing and precautions. Anyone with asthma, heart problems or Raynaud’s disease should check with a doctor first.

This site has other articles about living, working and playing in the cold.

Related articles:

• Is a Windbreaker Good for Cold Weather?
• Why Do Some People Hate Snow?

Sources

Scientific American (article on temperature and decision-making)
NIH (Research on Cold Weather and Metabolism)

Mayo Clinic (exercising outdoors in winter)
Mayo Clinic (hypothermia)
CDC (preventing cold-related illness)
American Heart Association (cold weather and the heart)
Harvard Health (winter workouts)
Harvard Health (immune system)
American Lung Association (cold weather and asthma)
STAT (report on calories burned in the cold)

Disclaimer: This article is general information, not medical advice. Always consult with a licensed medical professional before making any decisions about your health.

Reviewed October 2026. We corrected the claims about circulation, immunity, inflammation, calorie burn and frostbite thresholds, and added safety guidance for the heart, lungs and cold injuries, using Mayo Clinic, Harvard Health, the American Heart Association, the American Lung Association and the CDC. Claims of personal experience were removed.