Winter workouts in New York are invigorating, and studies show that cold-weather exercise can boost your cardiovascular fitness and increase your calorie burn, as your body works to maintain core temperature. Whether you’re running in Central Park, training for ski season in the Catskills, or simply looking to stay active year-round, knowing how to exercise safely in cold weather can help you reach your fitness goals.

“The key is preparation,” says Lauren E. Borowski, MD, a sports medicine specialist at NYU Langone’s Sports Medicine Center and head team physician for the USA Men’s Ski Jumping Team. As someone who works with athletes who train in some of the harshest conditions imaginable, Dr. Borowski offers practical tips to keep workouts safe and effective during the colder months.

Try This Layering Technique

The most common mistake people make when working out in cold weather is underestimating how much they need to cover up, Dr. Borowski notes. Instead of bundling up so much that you can’t move, use a strategic layering approach:

• Start with a breathable, moisture-wicking base layer. Wool and sports performance fabrics maintain body temperature while pulling sweat away from the skin. Avoid cotton, which absorbs moisture and keeps you damp, pulling heat away from your body and leaving your muscles more prone to injury.
• Add a middle layer. This can be a fleece jacket or another insulating material that traps warm air.
• Make your outer layer windproof and water-resistant but less porous than your base layers. This shell should protect you from the elements while allowing some breathability so you don't overheat. And, weather permitting, it’s fine to remove layers as you warm up.
• Don’t forget warm gloves and a hat. In cold weather, your hands get less blood flow and get cold quickly because the blood vessels tighten. Covering them reduces the risk of skin damage from frostnip and frostbite. A hat also helps keep you comfortable. If left uncovered, your head can lose a noticeable amount of heat.
• Pay attention to your feet. Wear moisture-wicking, wool-blend socks rather than cotton socks. Keeping your feet dry prevents muscle tightness and reduces injury risk. If you’re running or walking on icy surfaces, wear shoes with proper traction to reduce the risk of slipping and fracturing a bone.

Warm Up and Pace Yourself

Before you head out into the cold, take time to warm up indoors. “Cold muscles are more prone to injury,” Dr. Borowski explains, “so stretch gently and loosen your muscles before stepping outside.”

Once you’re outside, begin at a slower pace and gradually increase your intensity as your body warms up. If you’re planning to hit the slopes or tackle difficult terrain, start with a few easy warm-up laps before pushing yourself harder.

If you have asthma, you probably know that working out in cold, dry air can irritate the airways and trigger symptoms. To decrease irritation and help lower the risk of an asthma attack, breathe in through your nose and out through your mouth, allowing the air to warm as it travels to your lungs.

Build Stability and Strength

Navigating snow, slush, and uneven terrain can place extra demands on your muscles and joints. Adding targeted exercises to your daily routine can help you prepare for winter workouts:

• For better balance and control, incorporate single-leg stands, controlled step-ups and step-downs, and stability ball work. These exercises can improve neuromuscular coordination, helping your body move more efficiently.
• Focus on strength training for greater stability and joint support. Squats, lunges, bridges, and planks work your upper body, lower body, and core. As an added benefit, when muscles contract, they use energy and naturally produce heat. In cold weather, this muscle-generated heat helps your body maintain its core temperature, which is especially beneficial when exercising outside.

Get Moving This Winter

“Don’t let the chill in the air keep you from enjoying a cold-weather workout,” says Dr. Borowski. With proper preparation, smart layering, and gradual warm-ups, winter can be an ideal time to push your fitness forward, she notes.

Whether you’re focused on achieving peak performance this winter or recovering from an injury, the experts at NYU Langone can help. Our Sports Health team provides comprehensive care for athletes of all ages and levels of performance. For personalized fitness training and support, contact our Sports Performance Center. And to address a chronic orthopedic condition or sports injury, visit our Sports Medicine Center.