Buzz
Exercising outdoors is an excellent way to maintain overall health, both for physical fitness and minimizing COVID-19 exposure. However, as winter approaches, the dropping temperatures add a new layer of complexity to your warm-up routine.
Consider the initial 10 minutes as your ‘adjustment period’
Your body produces heat during physical activity. By the end of your workout, you’ll likely feel comfortably warm or even overheated, depending on your attire. However, reaching that point requires a proper warm-up, regardless of the type of exercise.
I consider the initial mile of a run or the first 10 minutes of a workout as a transition phase—a time to find your rhythm, get into the groove, and literally warm up. If you're running, don’t stress about your pace during that first mile. And if you're doing burpees or any other exercise, expect the first 10 minutes to be more about easing into the activity rather than delivering your peak performance.
Ten minutes is the bare minimum. Depending on your workout plan and the temperature, your warm-up might need to extend longer. If it takes 20 minutes for you to feel ready, that’s perfectly fine.
Increase your body temperature
The term 'warm-up' isn’t just metaphorical. Your muscles literally need to be warm to function at their best. Warm muscles are stronger and more flexible.
This means you should avoid intense activities—like hard intervals or complex yoga poses—until you’re fully warmed up. If you prefer stretching at the beginning, do it after your warm-up. Stretching alone doesn’t count as a warm-up.
Types of Exercises to Include
A proper warm-up should involve movements that get your body active without requiring intense effort or flawless form. Here are some suggestions:
A quick-paced walk
A gentle jog
Jumping jacks or skipping rope (take breaks as necessary)
Simple bodyweight exercises that engage major muscle groups, such as lunges and modified push-ups
If your workout involves walking or running, you can warm up by starting at a slower pace before reaching your target speed. Runners, in particular, don’t need to adjust much—either you’re already planning an easy run, or if you have intervals scheduled, you’ll likely jog a bit beforehand.
Wear Suitable Clothing
Wearing warm clothing helps retain body heat during your warm-up. This is why sweatshirts and sweatpants are often referred to as 'warmups'—you wear them while warming up and remove them afterward.
If you’re covering a distance, you’ll need to decide: do you want to wear extra layers and carry them, like tying a sweatshirt around your waist? Or would you prefer to start in your running gear and endure the cold for the first ten minutes?
Another strategy is to plan a short warm-up loop that brings you back to a safe spot, like your home or car, where you can leave extra layers. Drop off your jacket, then continue your workout.
Think About Warming Up Indoors
If you prefer, you can warm up indoors before heading outside for your main workout. The same exercises (jumping jacks, lunges, etc.) are recommended, and you can step out once you feel warm enough to face the winter air comfortably.
If cold weather makes you wheeze, a proper warm-up becomes even more crucial. It’s advisable to consult a doctor to determine if you might have exercise-induced asthma. If diagnosed—which is fairly common—a thorough warm-up can help prevent the constriction of your airways caused by cold, dry air. In addition to warm-up exercises, wearing a face mask or scarf can help warm the air you breathe.
