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40% off - YuCARE MultiVits Adult Dogs £20.99 £34.99

Nutritional support for everyday wellness in a tasty, soft bite

40% off - YuCARE MultiVits Young Dogs £20.99 £34.99

Nutritional support for everyday wellness in a tasty, soft bite

40% off - YuCARE MultiVits Senior Dogs £23.99 £39.99

Nutritional support for everyday wellness in a tasty, soft bite

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40% off - YuCARE MultiVits Adult Dogs £20.99 £34.99

Nutritional support for everyday wellness in a tasty, soft bite

40% off - YuCARE MultiVits Young Dogs £20.99 £34.99

Nutritional support for everyday wellness in a tasty, soft bite

40% off - YuCARE MultiVits Senior Dogs £23.99 £39.99

Nutritional support for everyday wellness in a tasty, soft bite

How to stay active when it’s cold outside

Take your fitness routine out of hibernation

Getting in a daily dose of outdoor exercise is easy when the sun’s shining and it’s warm outside. But the cold weather of winter is enough to put most of us off. Continuing your exercise routine (or starting a new one) is vital in helping to ward off those winter blues and prevent weight gain during the chilly months.

From the right clothing to the right training methods, these cold weather tips will allow you to stay fit, warm and safe as the days begin to shorten…

Dress for the weather

Sporty couple standing in the cold outside

The most important thing when exercising in colder weather (or doing anything when it’s cold outside) is to dress appropriately. You’ll need to wear gear that fits properly and is suitable for whatever activity you’re doing. And it should also protect you from the chill.

Layer up

Layers trap warm air next to your body and help protect you from the elements (like rain, snow and wind). Your outfit should ideally be made up of three different layers:

  1. A thin base layer consisting of body-hugging synthetic clothing to help insulate you, as well as take sweat away from your skin.
  2. A middle layer like a fleece will provide extra warmth if it’s extremely cold.
  3. Your outer layer should act as protection from harsher weather (think a windbreaker or waterproof coat).

For intense exercise – like running or hiking – opt for layers that can be removed and added so you can effectively manage your changing body temperature.

Dress ‘dry’, not just ‘warm’

One of the quickest ways to lose body heat is to get wet. Water conducts heat. Meaning it’ll take away the warmth for your body, leaving you wet, cold and miserable. Not only will it leave you wanting to cut your workout short, but it’ll increase the risk of hypothermia. We recommend skipping cotton and opting for synthetic activewear (like polyester or nylon) instead.

Visibility is key

Poor visibility when it’s raining, snowing, overcast or dark make it tougher for other people and vehicles to see you. Brightly coloured and reflective clothing is great. Wearable torches also help others to see you, and it can improve your own visibility, which helps to prevent trips and falls.

Protect your extremities

When it comes to cold temperatures, your fingers, ears, nose, and toes are the most affected parts of your body. To help protect them, we recommend wearing a hat or face scarf, gloves or mittens and thick socks. You can always take them off if you get too warm. Just so you know, these add-ons should ideally be synthetic and not cotton.

The right footwear

Winter workouts can easily become slippery. Especially when it’s wet or icy outside. If this is the case, you should try to stick to salted or dry surfaces. Your trainers or boots should be waterproof to protect your socks and feet from getting wet. And if you’re working out in icy conditions, shoes with snow spikes will help to increase your traction and reduce the risk of injury.

Make it social

Middle aged couple exercising together in autumn

Whether you’re a semi-pro, or if you’re just starting off, we all need a little motivation every now and then. Try these tips to keep yourself going during the cold months:

Sign up to a challenge

Whether it’s undertaking the Couch to 5K running plan or any other workout challenge, a goal can help give structure and motivation to your routine.

Meet up with friends

Some people struggle to exercise on their own and need a bit of company. Buddying up with a friend will help force you out of your house during cold mornings and evenings. You could even sign up to a local group or class.

Take it easy

Resting is very important, especially if you’re trying to build up your fitness or if you regularly partake in intense exercise. Not sure if you’re doing too much? Check out our guide on signs you’re overdoing it with joint stiffness.

One way to recover after exercise is to take a warm bath or have a hot drink. Plus, having something to look forward to at the end of a workout can be vital on a cold day!

Do some prep

Man stretching before exercising when it's snowing

Here’s a few things you should think about before heading out on a cold winter’s morning:

Protect your skin 

During winter, it’s not just cold. It’s also dry. To stop your skin from drying out, you should stay hydrated and apply Vaseline to sensitive areas – such as the tip of the nose, ears and nostrils.

You probably didn’t think about this, but you can get sunburnt even when it’s cold and cloudy. The sun’s UV rays can still reach and damage the skin in winter. What’s more, white reflects, so when it’s snowy out, you can be hit by the same rays twice. That’s why you should apply sun cream with an SPF of at least 30 to your face and any other exposed skin before heading out on a winter workout.

The importance of a good warm-up

It’s especially important to warm-up for a cold weather workout. Warm-ups increase the flow of blood and temperature of your muscles, which in turn reduces the risk of injury. Think of it like stretching an elastic band. A cold one will snap more easily. But warm it up and it becomes much more flexible.  

Exercises you can do when it’s cold outside

Elderly couple hiking in the snow

Walking and running

Walking and running are the easiest ways to exercise outdoors. As long as the weather’s not too extreme, all you need to do is layer up, put on your shoes and hit the road. But be careful of uneven surfaces, and icy or slippery pavements. 


You can hike all year round, as long as the weather’s okay. You should make sure to plan out a route before heading off. And if you’re not used to it, start with shorter, flatter climbs before working your way up – literally!


Try to stick to clear roads and avoid any areas which haven’t been salted or cleared. And, as with all exercise, start off slow. Go for a straightforward and easy ride until you’ve built up your confidence.

Indoor swimming

Swimming indoors isn’t weather dependant. And swimming is great for your joints. Plus, it helps to boost your mood. All exercise releases endorphins, but swimming can also be meditative. The repetition and regular breathing aid in reducing stress.

Be sure to maintain your body heat when leaving the pool. Dress warm and wrap up to prevent yourself from getting too cold when you go back outside. And always remember to dry your hair before stepping out in the chilly air.

Exercises you can do at home

Elderly woman stretching at home

Sometimes when it’s cold or rainy outside, the last thing you want to do is change out of your pyjamas, let alone put on some trainers and go running. Watching Netflix under a blanket’s just so much more appealing. That’s why it’s important to exercise at home. Here’s a quick list of some easy-to-do indoor workouts:


A skipping rope lends itself to one of the most effective full-body workouts there are. Experts say that just 10 minutes of skipping is the same as running an eight-minute-mile. Even moderate skipping can burn up to 16 calories a minute! Plus, you use your entire body to jump, which means that you’re building strength from head to toe.

Hula hooping

But isn’t this just for kids? Think again. This simple addition to your workout kit can be an excellent form of exercise. Hula hooping is said to be on the same level as salsa and belly dancing when it comes to burning calories.

What’s more, it’s hoops of fun! And when it comes to exercising, doing something you enjoy will mean you’re more likely to stick with it.

Bodyweight exercises

Bodyweight training combines cardio (like star jumps and high knees) with strength exercises (like squats and push-ups). The best part? No equipment is needed! Check out some effective bodyweight exercises here.


Don’t want an intense workout but still want to get moving? Grab a mat and join an at-home yoga class. Yoga improves flexibility and muscle strength, as well as relieves stress. What’s not to love?  

The final word on exercising in the cold

Whatever you decide to do, mixing it up is most effective way to keep fit – and to stay motivated.  Variety helps to prevent any overuse injuries (like in tennis) and helps to reduce joint stiffness.

Our iMOVE joint supplement is also a great way to help keep you moving this winter. Its unique triple-action formula helps with stiffness and lubricates your joints to get you moving freely.

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