Five Tips to Conquer Cold-Weather Workouts

If you master how to keep up with the weather conditions, hydrate and monitor, you’ll love exercising in the cold rather than hate it. Here are five tips for enjoying the outdoors this winter.

Be strategic about warming up

Ease of exercise is important in all weather to help reduce the risk of injury, and especially in the cold to loosen tight muscles, says Dr. Minson. However, do not warm up to sweat too much just before going out. Dynamically warming up exercises such as walking lunges and inch worms for 5-10 minutes can increase blood flow and range of motion while increasing your heart rate before heading outdoors.

“If you warm up indoors, sweat a little, and then go out to cold places, it will get colder sooner,” he says. “In a cold environment, it’s better to start a little slowly and keep pace.”

Do not neglect hydration and sunscreen

You may not feel thirsty, but if you exercise outside in the colder months, your body is still working hard, so be sure to rehydrate. UV protection is important year-round because snow and ice reflect sunlight, says Adam Tenforde, assistant professor of physical therapy and rehabilitation at Harvard Medical School. Don’t forget to wear sunscreen and sunglasses.

Wear proper gear

When the thermometer is hovering between 10 and 20 degrees Fahrenheit, pay particular attention to wearing a layer that allows moisture to escape and protects it from the wind, Dr. Minson says. Ice traction devices that attach to sneakers, like Yaktrax, help prevent slipping when walking, running, or hiking in ice or snow conditions.

I will try something new

Snow conditions and cold weather can be an opportunity to explore new activities such as skating skis and fat bikes.

Winter can be a time to get out of your typical routine, says personal trainer Chris Vlone. The co-founder of V Art of Wellness is spending time between Miami and Park City, Utah. “I spend as much effort and calories on a 7-mile beach run as a 2-mile uphill snowshoe hike,” he says.

Snow often requires extra effort, such as lifting your feet high, and more core engagement to maintain balance in slippery and icy conditions. Even family-friendly activities such as sleds and snow castle buildings can turn into winter training.

Know when to stay

There’s a cold, then a dangerous cold, says Dr. Minson. If the temperature drops negative, pay close attention, he says. “Protect your fingers and exposed skin, exercise with a light workload, and let others know where you’re heading,” says Dr. Minson. It is advisable to consult a doctor first, especially for those who have been diagnosed with heart disease or high blood pressure.

When the body is exposed to the cold, blood vessels tighten and push blood from the surface of the body to the core to reduce heat loss, says Dale Collins, a California-based US Air Force exercise physiologist. As the blood vessels narrow, the pressure inside the blood vessels rises, causing the heart to work harder, he explains. In cold weather, faster heartbeats benefit the muscles and respiratory function of healthy people, but can be dangerous for people with heart disease and high blood pressure.

Write to Jen Murphy (workout@wsj.com)