The shift to colder, winter weather often makes us feel lethargic and diminishes our motivation to go outside. However, before you wrap yourself in blankets or cosy up by the fire to watch your favourite show, consider the potential benefits of cold-weather workouts.
Exercising outdoors in colder weather not only gives us an energy boost but also offers numerous other health benefits. Regardless of exercise choice, being outside in cold weather can stimulate calorie-burning beige or brown fat. The purpose of brown fat, also known as brown adipose tissue, is to burn calories to generate heat. Often referred to as the "good" fat, brown fat helps burn rather than store calories. It is typically found in areas around the neck and kidneys.
In addition to generating new brown fat through exercise, this process is further enhanced when exercising in cold weather.
The build-up of excess white adipose tissue (WAT) negatively impacts metabolic health. In contrast, activating brown adipose tissue (BAT), the primary organ for heat production, provides beneficial effects on reducing adiposity (fat), improving insulin resistance, and lowering hyperlipidemia (cholesterol).
So the aim is to build more brown fat for your body to be a pro-metabolic powerhouse.
Here are some ways to support you to embrace the cooler weather with exercise:
Outdoor Activities: Embrace winter sports like skiing or snowboarding. These activities not only provide a great workout but also allow you to enjoy the beauty of the winter landscape. Walking or hiking in nature can also be invigorating and help you soak in natural light. Try to increase your heart rate for short periods by challenging yourself with hills or stairs and train in Zone 2 (an intensity where you are able to hold a conversation - just.) I personally love surfing on a cold but sunny day!
Indoor Exercise: On days when outdoor activities aren’t feasible, engage in indoor exercises like yoga, pilates, or home workout routines. Yoga, in particular, can help reduce stress and support adrenal health through relaxation and mindful movement.
Exercise Mindfully: For many people, winter is a time for restoration and reflection. Choose exercises that not only are supportive to your musculoskeletal system, but also support your nervous system. Yin Yoga or restorative yoga may be helpful along with a gentle walk in the sun.
Warm-Up Properly: Ensure you warm up thoroughly before exercising in the cold to prevent injuries. Dynamic stretches and gentle movements along with mobility training can prepare your body for more intense activities. I find having a yoga mat always on the floor encourages me to stretch daily.
Embracing a winter workout routine can offer a range of benefits that extend beyond physical fitness. By staying active in the colder months, you not only enhance your endurance and transform fat into energy-burning tissue but also boost your mood and maintain overall well-being. Winter training allows you to take advantage of cooler temperatures for more efficient exercise, exposes you to natural sunlight for vitamin D, and provides a refreshing change from the usual routine. So, don’t let the chill deter you—bundle up, get moving, and make the most of the season's unique advantages to stay healthy and energised all winter long.
By Katlyn Martin, Gwinganna Naturopath and qualified Personal Trainer.
References
1 Bartelt A, Heeren J. Adipose tissue browning and metabolic health. Nat Rev Endocrinol. 2014 Jan;10(1):24-36. doi: 10.1038/nrendo.2013.204. Epub 2013 Oct 22. PMID: 24146030.
