Healthy Living

Your Guide to Outdoor Exercise In Any Weather

Learn how to safely start an outdoor exercise routine that adapts to any weather, from scorching heat to freezing cold.

This article was medically reviewed by Tess Thomas, DO, ABFM.

Ready to get fit no matter the forecast? Here's how to tackle outdoor exercise in any weather - safely and effectively.

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Getting into an outdoor exercise routine can be both invigorating and challenging, especially when the weather isn’t on your side.

Whether it’s a scorching summer day or a chilly winter morning, understanding how to adjust your workout to the conditions is key to staying safe and maximizing your results.

Curious about the best ways to tailor your outdoor workouts to any weather? Check out the images below for expert tips on how to make the most of every season.

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Consider the weather
Check the forecast before you go out, and pay attention to the temperature, UV index and windchill. Exercising in extreme heat or cold can lead to health risks like heat exhaustion, heatstroke, or hypothermia. — Consider the weather: Check the forecast before you go out, and pay attention to the temperature, UV index and windchill. Exercising in extreme heat or cold can lead to health risks like heat exhaustion, heatstroke, or hypothermia.

Before you head out, it’s crucial to check the weather forecast—not just for rain or shine, but for details like temperature, UV index, and windchill.

Extreme weather can pose serious health risks, so dressing appropriately and choosing the right activity for the conditions is essential.

Dress the part
If the UV index is high, add another layer of sunscreen. If the windchill is low, you might not need that hat or gloves. Pay attention to the impacts different weather conditions have on your body and tailor your exercise gear accordingly. — Dress the part: If the UV index is high, add another layer of sunscreen. If the windchill is low, you might not need that hat or gloves. Pay attention to the impacts different weather conditions have on your body and tailor your exercise gear accordingly.

But it’s not just about what you wear or how you exercise; it’s also about preparation and safety.

Choose an activity
Pick an activity that matches your fitness level and is suited to the weather. During high heat, do something with a slower pace, like yoga, or something to help stay cool, like swimming. Running and cycling are great options to warm up the body when it’s colder outside. — Choose an activity: Pick an activity that matches your fitness level and is suited to the weather. During high heat, do something with a slower pace, like yoga, or something to help stay cool, like swimming. Running and cycling are great options to warm up the body when it’s colder outside.

Let someone know where you're going and when you'll be back. The sun rises and sets at varying times depending on the season, so make sure you’re prepared if your workout falls outside of daylight hours.

In the summer, early morning or late night workouts could be preferable, as temperatures are more mild. But during the winter, ice and other hazards can be harder to spot in the dark. Consider the season and your surroundings.

Warm up
Warming up before you start can help avoid injury and unnecessary stress on your body. This advice applies to all seasons, but is especially important during cold weather months. Warming up before exercising prepares your body for physical activity by increasing blood flow and muscle flexibility. It can also help give you better motor control, balance and coordination during your workout. — Warm up: Warming up before you start can help avoid injury and unnecessary stress on your body. This advice applies to all seasons, but is especially important during cold weather months. Warming up before exercising prepares your body for physical activity by increasing blood flow and muscle flexibility. It can also help give you better motor control, balance and coordination during your workout.

Bring a water bottle to keep hydrated. It’s a myth that summer is the worst season for dehydration, as dry winter air can be just as dangerous. No matter the weather, your body needs fluids to keep it going.

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