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As we approach the halfway mark of winter, have you found your commitment to the exercise habit waning? When the days are cold, dark, and gray, it can be hard to stay motivated to work out, especially if your fitness practice takes place outside. When it\u2019s 20 degrees and overcast, you may not feel in the mood to do your usual run or ruck.<\/p>\n
But, it\u2019s a great idea to push yourself to do it anyway. And to start the outdoor activity habit in winter, even if you haven\u2019t been an outdoor exerciser before.<\/p>\n
Here\u2019s why.<\/p>\n
There are a lot of articles out there that list the benefits of exercising in cold weather. Unfortunately, most of these oft-touted benefits are myths at worst or partially true at best. For example, the one outdoor winter exercise benefit that tops all the lists is \u201cyou\u2019ll burn more calories.\u201d<\/p>\n
The idea is based on sound science: your body does burn more calories to warm itself up. But as exercise physiologist Dr. John Castellani noted in an interview in Outside<\/em> magazine<\/a>, \u201cas you start to run [in the cold], you\u2019ll reach a point where the energy burned doing the work is probably not all that different than if you were in a temperate environment.\u201d Once your body is warmed up by the exercise, you\u2019ll stop burning many extra calories. To really burn more calories in the cold, you\u2019d have to start cold and stay cold.<\/p>\n Castellani notes that you might burn more calories in an outdoor wintertime workout because you\u2019re wearing more clothes or running in the snow, both of which make your body work harder. But the calorie-burning boost just from your body working to stay warm won\u2019t be that significant.<\/p>\n The other supposed benefit of cold-weather exercise is that it increases your VO2 max, but the research that this benefit is based on was done on animals. It\u2019s not yet clear if it has the same effect on humans.<\/p>\n If you\u2019re a runner, some studies do suggest that you\u2019ll hit PRs when the temperature dips, but cold temps don\u2019t shave very much off your times.<\/p>\n So basically, you shouldn\u2019t count on outdoor cold-weather exercise to help you burn more calories or run longer and faster.<\/p>\n But, there is one benefit robustly supported by the research: exercising outdoors in the cold is great for your mental health.<\/strong><\/p>\n During the winter, about 20% of Americans will experience seasonal affective disorder, or SAD \u2014 the \u201cwinter blues.\u201d<\/p>\n The main culprit of SAD is the lack of sunlight<\/a> due to shorter days and longer nights. Consequently, the best remedy for SAD is to get more sun<\/a>.<\/p>\n While sunlight alone can boost mood, its effect is turbocharged when coupled with exercising and being in nature, which each also serve as mood boosters in and of themselves.<\/p>\n As I discussed with Dr. Jasper Smits on the podcast<\/a>, exercise is just as effective as drugs and talk therapy for depression and anxiety. It boosts your mood quickly and provides long-term benefits in relieving symptoms.<\/p>\n Our brains also bloom when they\u2019re taken outdoors. There\u2019s been a ton of research done on the happiness-enhancing, stress-busting benefits of time spent in nature<\/a>.<\/p>\n Sunlight + exercise + nature = a potent, highly-effective, mood-boosting tonic.<\/p>\n So if you\u2019re looking to keep the black dog at bay this winter, consider taking your workout outdoors, even when it\u2019s freezing outside. Go for a run or ruck. Snowshoe. Ski. Carry heavy things. Crawl. Hang from a tree. Just move your body outdoors in a way you enjoy.<\/p>\n Of course, there\u2019s an inevitable catch-22 here: exercising outside can mitigate your feelings of melancholy, but when you\u2019re feeling melancholy, you don\u2019t feel like exercising at all, much less exercising outside in the cold.<\/p>\n A few things that can help you overcome this inertia:<\/p>\n