Winter exercise is a great way to survive the colder temperatures and shorter days. As the snow starts to fall and the temperatures plummet, it’s easy to want to stay inside. Snuggling up in front of a fire with a book and a cup of hot cocoa is instinctive and should be part of a good winter routine. However, winter outdoor exercise is excellent for your health and well-being and can help you survive winter.

So during the cold winter months, try some good winter outdoor exercise to get the blood pumping and get outside. In addition to traditional snow sports like skiing, which require equipment, there are plenty of ways to get outside without expensive gear. The proper clothing will have you out enjoying the snow and fresh air in no time! 

Remember, exercise comes in many forms. It doesn’t have to fall into working out at the gym or doing “normal” exercise like lifting weights or running (although winter running is a great activity!). Read on for winter outdoor exercise ideas and safety. 

Winter Exercise Clothes

Probably the most crucial aspect to getting outside when it’s cold is to dress appropriately. It will definitely make your time in the cold more enjoyable and keep you out longer.

What you wear can vary depending on the activity you’re doing. However, if you’re exercising, you’ll want to dress in layers and wear clothes that breathe and wick sweat. 

The type of exercise you do will dictate the clothes you wear. For example, if you are running outside, your clothing will be far less bulky and wick sweat better than if you are, say, downhill skiing. The pieces of clothing to consider when outdoor exercising in winter includes:

• Base-layers
• Mid-layers
• Outer-layers, or shell
• Merino or wool socks
• Gloves or mittens
• Hat or headband
• Neck gaiter or scarf
• Leg gaiters
• Boots/shoes

Winter Exercise Gear

Along with clothing, gear is essential to the type of outdoor exercise you’ll be doing. The equipment you need will depend entirely on the activity, and some will cost much more than others. In some instances, you can rent gear for a fraction of the price it costs to buy, and this can be a great option if you’re just trying an exercise or starting out. However, if you plan to continue to do an activity regularly, it will be much more cost-effective in the long run to buy. So we’ll get into the gear specific to each type of exercise below.

As with most things, you get what you pay for when it comes to outdoor gear. Sometimes you can get away with lesser quality items, but often it is better, in the long run, to just buy better equipment to begin with. 

The good news is that many pieces of gear and clothing can be used interchangeably amongst the different outdoor exercise activities.

Winter Exercise Safety

Safety should always be a priority in whatever you do, and winter outdoor exercise is no different. There are several components to this, including wearing the proper gear, like ski helmets, to warm enough clothing to prevent frostbite. It also includes paying attention to where you are stepping since winter can cause slippery, icy conditions. Additionally, the days are much shorter, getting dark much earlier. Make sure you wear reflective clothing and gear if you’ll be exercising where some motorists or people might not see you otherwise. And take a headlamp if you’ll be out after dark! 

In addition to the basics listed above, some winter outdoor activities can have quite a learning curve, meaning it may take longer to master some than others. For example, downhill skiing will take longer than cross country skiing to learn and get good at. Therefore, be careful at how much you push yourself. Before jumping up too many levels, take time to learn the basics (don’t go straight from the bunny hill to the double black diamond!). 

Finally, no matter what you’re doing or how cold it is outside, make sure you stay hydrated. It may be harder to gauge your hydration level when it’s freezing out, so err on the side of caution and drink water frequently. If you can pack water with you to drink during exercise, do so. If not, make sure you drink plenty of water before and after your workout. 

Winter Outdoor Exercise Ideas

Without further adieu, here are some of the best winter outdoor exercise activities, whether you live in snow country or just the cold. All are sure to get your heart rate up and get you outside. 

Outdoor Running 

Just because the temperatures have dropped and there is snow on the ground doesn’t mean running is out of the question. You will just need to make some modifications to your clothing and perhaps add a few pieces of gear.

First, you’ll want to make sure you have a place to run where the sidewalks are shoveled, or the trails are plowed. In some instances, paths may be worn in the snow to run on top of. 

In all instances, you’ll want to make sure you have a good pair of YakTraks or other winter cleats to put on your shoe for extra traction if needed. These are lightweight devices that you can carry with you and take on and off as needed. I’ve used them on ice-covered sidewalks and slippery trails and have always had plenty of traction to keep me safe and upright. 

I also typically wear a pair of trail running shoes when I am running in icy or snowy conditions because they have better lugs and, therefore, traction. You may also want to consider a pair of waterproof running shoes as well for when it’s slushy.

As far as clothing goes, most people wear running tights or pants in the winter, as shorts or skirts just won’t keep you warm enough. However, some people choose to layer these and may wear either over a pair of running tights. Tall running socks will also work well in these conditions because you can pull them up over your pants to keep debris and snow out. 

You may want to consider adding a running gaiter to keep out snow should you get into any that would come in over the top of your shoes. 

A long-sleeve moisture-wicking top is also advisable, with a fleece, technical layer, or windbreaker over it. If you are walking or stopping, and depending on how far you’ll be running, you might consider taking a warmer layer as well. So much depends on how long you’ll be out in the elements and how far you’ll be going. Remember that you’ll get quite warm as you run, so you’ll end up shedding layers if you overdress. 

Finally, you’ll need to think about your ears, hands, and neck. Heat escapes out the back of your neck and top of your head. If the goal is to stay warm, a good hat and neck gaiter help keep heat in. However, if you’re running, you’ll likely be wanting to let heat out as you sweat. So, think about items you can easily take on and off and either carry or put in a pack. Lightweight gloves and a beanie or headband will likely be more than enough. You may or may not need a neck warmer, but experiment to determine what you prefer. 

Snowshoeing

Snowshoeing is a winter activity that can be a high cardio exercise. It gets you outside in nature, and a good pair of snowshoes don’t have to break the bank. Snowshoes can be purchased for less than $200 and last for years! In fact, I have a pair of RedFeathers I’ve had for about fifteen years. At $150, that equates to a cost of $10/year, far cheaper than a gym membership! 

Tubbs and MSR are also reputable brands, although cheaper snowshoes are available. It all depends on your budget, how often you’ll use them in a season, and how hard you’ll be on them. 

You’ll also want a good pair of trekking poles. The right ones can be used for downhill and cross country skiing and backpacking and hiking. Find a telescopic pair with interchangeable baskets for snow sports and rubber tip protectors for hiking. The price ranges from less than $30 to over $100. I don’t have a particular pair I recommend, so I suggest spending some time reading reviews. 

As with running, you’ll likely sweat a lot while snowshoeing, so you want to layer appropriately. The number and weight of your layers will be dictated by the weather (is it sunny or snowing?) and the temperatures. If it’s snowing, make sure you have a good shell to keep you dry. You’ll also want to consider a pair of snow pants as well. 

You will want a pair of snow boots or waterproof hiking boots with a tall shaft for snowshoeing. You may need to experiment to see what you prefer. You’ll also want to opt for a midweight merino sock since you’ll be sweating. 

Finally, you should use the same glove, hat, neck warmer setup you use for running. Likely, you’ll end up stripping some layers if it’s warmer out. However, consider heavier gloves and a warm beanie if it’s a much colder day. A neck gaiter or scarf you can take on and off will help you properly vent and stay cool or warm, depending on your level of exertion. 

Downhill Skiing

Downhill skiing is an excellent form of exercise that will work more muscle groups than you know you had. However, it’s not one you can quickly jump into. It requires some lower body strength before getting started and extensive practice before you’re ripping up the big hill. But, if you are patient and want to learn a new skill, it will keep you active for years to come. 

The best way to decide if downhill skiing is something you want to pursue is to buy a lesson and rental combination. These usually include a ticket for the day, a lesson, and skis, boots, and poles. The cost will depend on the ski hill, with small mom-and-pop ski hills costing far less than the big ones like JH Mountain Resort in Jackson, Wyoming.

As with all the other outdoor winter exercise activities, make sure you dress appropriately. The old layer adage holds valid once again and will apply to everything on this list. It is winter, after all. 

Downhill skiing will definitely require a coat and ski pants. Wear something warm enough for the weather and waterproof for when it starts snowing. Wind-resistant clothing is also valuable. When you get good, you’ll be moving fast downhill, creating your own wind (if it’s not already blowing, which is always possible). 

Make sure you wear a good pair of ski socks. Darn Tough is my favorite sock brand since they have a lifetime warranty, are made in the U.S.A. (Vermont), and come in various styles. I also recommend Darn Tough for all the other exercises I list, and they have one for all of them (some will do double duty, don’t worry). 

You’ll also want a good pair of ski gloves (these are what I use). You won’t be sweating as much while downhill skiing, so you’ll want clothing with more insulation. A good neck gaiter is also essential, especially something you can pull up over your face as you get going faster. For this same reason, you’ll also want a pair of ski goggles to protect your eyes. Trust me when I say this is important. 

Finally, a ski helmet will protect your head. When I grew up skiing, we didn’t wear helmets. I haven’t skied as much over the last twenty-five years, but as I have gone more the past few years, I’ve discovered people don’t ski without them anymore. So I went and bought a helmet because I didn’t feel safe going that fast and am glad I did.

While skiing can take a while to master and can be dangerous if you don’t take safety seriously, it can be a rewarding, adrenaline-filled exercise experience. 

Cross Country Skiing

Cross country skiing is one of my favorite forms of winter exercise. It’s a good cardio workout and is easier on the joints than running. Many communities in snow country have groomed cross-country trails due to the extreme popularity and relatively easy access for beginners.

If you’re not sure you like cross-country skiing or want to just try it out to get started, you can rent skis and boots at most outdoor sporting goods stores for a reasonable price. They’ll set you up with exactly what you need, and if it turns out you like the sport, many have sales of rental gear at the end of the season for a reasonable price! 

Cross-country skiing takes some practice to get the hang of but has a far smaller learning curve than downhill skiing. Read up on it, and then go give it a try!

You’ll be exerting yourself like you would with running, so you’ll want to dress accordingly. This means lighter, less insulated gear and, you guessed it, layers! A base layer and a pair of wind and water-resistant pants that wick moisture will work well for your legs. Same with what to wear on top. Take a pack and carry a coat in it to put on if you stop for lunch, and you’ll be set.

Your gloves, hat, and neck gaiter will be the same as they are for the others. Experiment with the weight of gloves you want to use. Depending on how cold it is, you may opt for more insulated gloves. If it’s a sunny, spring day, you might want something less bulky or opt to take them off completely. 

You may consider carrying a small daypack when you snowshoe and cross-country ski. In it, you can pack water, any extra clothing you want, snacks or lunch, your cell phone, and anything else you will need. You can’t go wrong with anything Osprey if you’re looking for a reputable brand. 

Cross Country Skate Skiing

Skate skiing is similar to cross country skiing but requires more practice and is a much higher cardio workout. I’ll admit I don’t skate ski and don’t know as much about it. But I have an aunt and uncle who actually do it and race, so I’ve witnessed them over the years. 

It is definitely high cardio and one of the best outdoor winter exercises you’ll find if you want to be hardcore. The gear you wear is much more streamlined to include lots of spandex. 

The skis are shorter, and the boots are different than your regular cross-country skis. Again, you should be able to rent a gear setup from an outdoor sporting goods store, and they’ll have experts to get you hooked up with what you need.

Winter Hiking

I wrote an entire post on winter hiking I like it so much. It is kind of like a cross between winter running and snowshoeing for me. You won’t need a pair of snowshoes. However, you’ll probably be on a trail and will likely need a pair of cleats, as I mentioned in the running section.

The nice thing about hiking is that it is an inexpensive outdoor exercise that doesn’t require expensive, specialized equipment. And it can still be done in the winter, depending on the conditions. 

Yak Traks will be your friend. Unless you’re having a very mild winter with no snow, trails will likely be packed down and icy. If you’re hiking on any sort of grade, this will be even more important. I’ve been on trails (without cleats) that were so icy there was no possible way to navigate them without additional traction. 

You may also consider a pair of trekking poles to help with additional traction where necessary. Again, if you get the right pair of poles, they can be used for snowshoeing, cross country and downhill skiing, backpacking and hiking.  

Clothing will be similar to running and snowshoeing. You most likely won’t need a pair of windproof or water-resistant pants, but a pair of long underwear and hiking pants should do the trick. Remember: layers.

Also, a good pair of hiking boots or shoes is essential. For winter hiking, you’ll likely want something with at least a mid-shaft to keep snow out. A good pair of leg gaiters (my favorite) will also serve you well should you happen to get into a spot with deep snow. 

Depending on how far and where you’ll be hiking, you may want to carry a day pack. This might not be necessary if it’s just a few short miles out the back door. Use your best judgment and do what feels right. It’s better to always err on the side of safety. 

Shoveling Snow

Shoveling snow is functional fitness. You will get a great upper body and cardio workout while doing something that must be done. If you look at it as exercise, suddenly it seems a lot less daunting and time-consuming. 

First, it’s out your front door. If you’re feeling really ambitious, I’m sure the neighbors need their walks shoveled as well. 

You don’t have to worry about layers since if you need to take something off or add something, you’re already at your house. However, it is still important to dress appropriately. Wear the correct layers for your activity level so you won’t have to track snow back inside in the middle of your workout. 

Also, make sure you get a good snow shovel. You can injure yourself by shoveling snow if not done correctly. Use the correct posture and your legs versus your back. Take breaks as needed and if you’re doing it for an extended amount of time, make sure to stay hydrated! 

Ice Skating

Ice skating is an outdoor winter activity that doesn’t feel like exercise. It may bring back memories of childhood and can be just plain fun. However, if you haven’t done it since childhood, you may be quickly reminded of the athleticism it takes and muscle groups it works!

You can rent ice skates from the same outdoor sporting goods stores you can rent skis and other equipment from. Or, try scouring your local thrift stores. I’ve seen plenty of ice skates on the shelves over the years. 

The safest place to try ice skating is at your local skating rink. Unlike a frozen lake or pond, you’ll know it’s safe. If you do choose to try out a frozen lake or pond, follow the proper safety precautions to make sure it’s safe to do so. 

As with all the other winter outdoor activities, dress appropriately. You’ll be moving around quite a bit and perhaps even trying some pirouettes, so make sure your clothes allow for plenty of movement. The number of layers and how heavy the clothes you choose will depend on the temperatures. The warmer the day, the lighter the layers. 

Sledding

I don’t want to leave off sledding because if done right, you can get more of a workout than you think. Obviously, the ride down won’t do a lot for your cardio, but the hike up pulling a sled will. If you add a kid to that sled for the trudge back up, there will be no need for sled pulls at the gym!

For this one, you’ll probably be spending a lot of time in the snow, so make sure to wear good snow pants, a parka, and heavy winter gloves. 

Of course, you’ll also need a sled. Nothing fancy is required, and an old inner tube can work nicely as well. Rectangular sleds or saucers work fine; whatever your personal preference is will work! Adding Crisco to the bottom is optional, but somehow I don’t think you’ll get the same amount of glide as Clark does on Christmas Vacation. So let me know how it turns out if you try it!

Final Thoughts

Hopefully, this gives you some winter exercise ideas for getting outside. Just because it’s cold doesn’t mean you can’t get outside and get some fresh air. It’s good for your physical and mental health and well-being. Then, you can curl up in front of the fire with a book and a cup of tea and feel accomplished!