Walking is a low-impact exercise that can help boost cardiovascular health, strengthen muscles and aid in weight management. Walking every day has several benefits, such as reducing stress, fighting infections and improving mood.
Even if it's cold outside, you can still enjoy a winter walk. In fact, the cold weather can provide additional benefits, such as increasing calorie burning and potentially stimulating the immune system. You don't have to do anything special—just a brisk walk to the nearest supermarket or a 15-minute walk in the park is as good as anything.
Read on as we discuss the many benefits of winter walking.
Table Of Contents
- Winter Walking Benefits: Is It Good To Walk In Winter?
- Does Walking In Winter Burn More Calories?
- What To Wear & How To Walk In The Winter Time
- Dietitian’s Recommendation
- The Final Say
- FAQs
- References
Winter Walking Benefits: Is It Good To Walk In Winter?
The main benefits of walking in winter are:
1. Uplifts Your Mood
Any physical activity, like walking, stimulates the release of endorphins, the "feel good" hormones that act as natural mood enhancers.
Research has found that exercising outdoors can positively affect mood, mainly due to the synergistic combination of being exposed to nature and an increase in hormone levels. One study found that fresh air and natural light exposure can help improve mood and reduce feelings of stress and anxiety.
Also Read: 10 Health Benefits of Walking For Weight Loss, Heart Health, Stress, And More
2. Better Sleep
Winter walking can help regulate sleep patterns by promoting physical tiredness and reducing stress. Exposure to natural light during daylight hours also helps reset your internal clock, improving the quality of your sleep.
3. Boost Your Brain
Walking in winter can give you a sense of peace and solitude, with fewer people around and the quiet stillness of the season. It can help people think more clearly. If you're struggling to focus while working from home or taking care of the kids, you could benefit from a brisk walk outside, even if it is for 10 minutes a day.
4. Fight Infections
Winter walking boosts your immune system by improving circulation and increasing the production of white blood cells. Exercising or walking in the winter can help reduce your chances of catching an infection.
5. Skin Rejuvenation
Cold temperatures (5-10℃) can be good for skin health as they constrict the blood vessels in the skin. The vessels are thus less prone to redness and swelling due to reduced blood flow, which can tighten cuticles and pores and prevent clogging.
6. Keeps Heart Strong
Winter walking is a great cardiovascular exercise that strengthens the heart by improving circulation and endurance. The cold weather challenges your body to work harder, promoting heart health and overall fitness.
7. Maintain A Healthy Weight
Walking is a low-impact exercise that can help control weight and prevent winter weight gain. It burns calories, accelerates metabolism and contributes to maintaining a healthy body composition.
Also Read: 10 Benefits of Walking for Fat Burn: Discover How Simple Steps Can Lead to Big Results!
8. Reduce Stress
Sunlight, fresh oxygenated air and an increased blood flow to our brain from walking can increase our production of chemicals such as serotonin and endorphins, which can improve well-being and mood.
Research has also shown that walking outside can have a "restorative" quality on our mental health, helping to create a break from our regular routine and taking our mind off stressful situations.
9. Strengthens The Immune System
Physical activity is widely known to boost the immune system, and this benefit may be further enhanced in colder weather. Regular walks in the winter can boost your immune system, making you less susceptible to colds, flu and other illnesses. It improves circulation and allows immune cells to travel around the body more efficiently.
10. Lowers Blood Pressure
Walking in the winter can help lower blood pressure and improve overall cardiovascular health. It increases blood flow to the heart and improves the function of the arteries, thereby reducing the risk of heart disease.
11. Improves Lung Function
Cold air can help improve respiratory function by increasing lung capacity and oxygen uptake. While some individuals with respiratory problems may need to take precautions, for most people, cold air can stimulate deeper and more efficient breathing, leading to improved respiratory health over time.
12. Increases Vitamin-D Levels
Winter often brings reduced exposure to sunlight, leading to lower vitamin D levels. Walking outside in the daylight during winter exposes us to sunlight, even when cloudy, and can help increase the production of vitamin D, which is important for bone health, immune function and overall well-being.
Also Read: Why Is It Essential To Soak Sunlight In Winter? Explore Benefits & How Much Sun-Time You Need
13. Reduces Joint Stiffness
Cold weather can often lead to joint stiffness and arthritis pain. Walking in winter helps lubricate the joints, increases range of motion and reduces joint pain and stiffness.
Does Walking In Winter Burn More Calories?
A study in the Journal of Clinical Endocrinology & Metabolism found that cold weather can burn more calories than warm weather.
Walking in winter can indeed burn more calories compared to warmer weather. When exercising in cold temperatures, your body works harder to maintain its core temperature, which can increase energy expenditure. This process includes shivering and activating brown fat, both of which contribute to burning additional calories.
However, once you start moving, the heat generated from physical activity often offsets the extra calorie burn from the cold. While you may experience a slight increase in calories burned when walking in winter, it is essential to consider that the overall impact on weight loss may be modest. Therefore, while walking in cold weather can be beneficial, it should be complemented with a consistent exercise routine and healthy eating habits for effective weight management.
Also Read: Top 10 Exercises For Winter & How To Battle The Laziness And Get Fit
What To Wear & How To Walk In The Winter Time
Here are our top tips on how to walk in winter:
What To Wear For Winter Walks? | |
| Base Layer | Start with a moisture-wicking thermal or synthetic shirt to keep sweat off your skin, ensuring you stay dry and warm. |
| Mid Layer | Add an insulating layer like a fleece or down jacket to trap body heat without adding bulk. |
| Outer Layer | Wear a breathable, windproof, and water-resistant jacket to protect against cold winds and light precipitation. A softshell or insulated jacket can also work well. |
| Bottoms | Comfortable, stretchy pants like leggings or thermal-lined joggers will keep your legs warm. Avoid overly thick pants as they may limit movement. |
| Footwear | Insulated, waterproof shoes or boots with grippy soles are ideal to keep your feet warm and dry, but you can go with regular walking or running shoes if the ground is dry. |
| Accessories | Don’t forget a hat or headband to keep your head warm, gloves or mittens to protect your hands, and a scarf or neck gaiter to shield your neck and face from the cold. |
| Socks | Wool or moisture-wicking socks will keep your feet dry and warm. Avoid cotton socks, which retain moisture and can lead to cold feet. |
How To Walk During Winter? |
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Expert’s Advice
Walking around 10,000 steps a day is a generally recommended amount of steps for most people. However, if it is not possible to manage so many daily steps due to time constraints, then one should aim to walk for at least half an hour at least five days a week in winter.
It is also important to dress appropriately to stay warm, wear appropriate footwear to prevent slipping on ice or snow and be aware of any potential hazards or excessive exposure to cold temperatures. All this can protect health from many diseases.
Health Expert
Lavina Chauhan
The Final Say
Exercising in cooler weather, whether walking or running, can benefit you by boosting your immune system, promoting respiratory health, and more. No matter how long or short your walk is, a walk can do wonders for your mental health and overall well-being.
In winter, just go outside, breathe in the fresh air, walk for a few minutes and enjoy the surroundings. However, when you're out walking in cold weather, it's important to take precautions to stay safe and enjoy the walk.
FAQs
1. Is walking good or bad for a cold?
Walking can be good for a mild cold as it boosts circulation and helps clear nasal passages, but rest is important if symptoms worsen.
2. Should we do a morning walk in winter?
Yes, a morning walk in winter can be invigorating and boost mood, but it's important to dress warmly and avoid extreme cold.
References
- https://www.indiatvnews.com/health/healthy-tips-when-and-for-how-long-should-one-do-morning-walk-in-winter-2023-12-25-908901
- https://www.baldhiker.com/benefits-of-walking-in-the-winter/
- https://www.froedtert.com/stories/how-cold-weather-affects-body-during-exercise#:~:text=While%20exercising%20outside%20in%20the,adequate%20heat%20to%20keep%20warm.
- https://www.ndtv.com/health/heres-how-walking-in-winters-can-benefit-your-health-4634955/amp/1
- https://www.nationaljewish.org/education/health-information/health-lifestyle-tips/winter-tips/tips-for-safe-winter-walking
- https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/walking/winter-walking
- https://www.connecthealth.co.uk/blog/winter-walking/
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