As the temperatures begin to drop across many regions of the Northern Hemisphere, it's essential to remember that the onset of cold weather doesn't have to signal the end of your fitness journey. I had the opportunity to discuss with wellness expert Dr. Leana Wen on how to maintain an active lifestyle during the winter months.

We delved into the best types of exercises for cold weather, as well as how individuals can safely and enjoyably engage in outdoor physical activities when the mercury plummets. Dr. Wen, an emergency physician and a clinical associate professor at George Washington University, has also served as Baltimore's health commissioner. She provided insights on the recommended weekly exercise regimen and how to stay active outdoors in the chill.

What is the optimal exercise routine during the colder seasons? According to Dr. Leana Wen, regardless of the time of year, adults should aim to engage in at least 150 minutes per week of moderate-intensity physical activities, as advised by the US Centers for Disease Control and Prevention. This can include activities such as jogging, cycling, tennis, and in the winter, skiing and snowshoeing. Even vigorous household chores like shoveling snow can contribute to this exercise quota. The benefits of this routine are substantial.

A recent study indicated that individuals who met this weekly exercise target had a 31% reduced risk of mortality, a 27% lower risk of cardiovascular disease, and a 12% lower risk of cancer compared to those who led sedentary lives. Interestingly, even achieving half of this amount (75 minutes per week) offered significant health benefits, including a 23% lower risk of premature death, a 17% lower risk of cardiovascular disease, and a 7% lower risk of cancer.

Is it necessary to complete all 150 minutes in a single session, or can we break it down into smaller daily activities? Dr. Wen explains that it's not ideal to remain sedentary for most of the day. A recent study found that individuals who primarily sit at work have a 16% higher risk of mortality from all causes and a 34% higher risk of cardiovascular disease. These more sedentary individuals need to compensate for their inactivity by engaging in more physical activity compared to those who are more mobile during work hours. Aim to incorporate a little exercise each day, even if it's just 10 to 15 minutes of brisk walking. While longer sessions on weekends are beneficial, it's crucial to stay active throughout the day.

Is indoor or outdoor exercise more beneficial? Dr. Wen suggests that the best exercise is the one you can consistently perform. If the gym is your preferred place to exercise, regardless of the weather, continue with that routine. For those who prefer not to exercise outdoors in the cold, it's perfectly fine to switch to indoor alternatives like treadmills or elliptical machines. If you wish to continue exercising outdoors in cold weather, that's acceptable as long as you take certain precautions.

What are the precautions one should take when exercising in cold weather? Dr. Wen outlines five important steps to consider. Firstly, understand your own capabilities. Are you accustomed to exercising in cold weather, or is this a new endeavor for you? If it's the latter, especially if you are older or have chronic health conditions, consult with a healthcare provider before starting. Begin slowly and gradually increase your time outdoors. Stay close to home or your vehicle so you can retreat indoors if needed. Opt for shorter loops rather than long out-and-back runs to ensure you can reach shelter if you need to end your workout early.

Secondly, be aware of the weather conditions. Check the forecast beforehand and take note of factors like wind chill, which can make the temperature feel much colder than it actually is. Aim to exercise during the warmest part of the day and be cautious of rain and snow, which can exacerbate the cold. Thirdly, be knowledgeable about the risks and prepare accordingly.

Two specific cold-related health risks are hypothermia and frostbite. Hypothermia is a dangerously low body temperature caused by the body losing heat faster than it can produce it, while frostbite is an injury to body parts exposed to freezing temperatures. You can mitigate the risk of hypothermia by wearing appropriate clothing for the weather, including layers and moisture-wicking fabrics, adjusting your attire as needed during your workout. To reduce the risk of frostbite, cover the most sensitive parts of your body, such as your ears and hands, and change out of wet clothes as soon as possible after your workout to dry off and warm up.

Fourthly, ensure proper hydration. While hydration is often associated with hot weather exercise, it's equally important in cold weather, especially since cold temperatures can suppress the sensation of thirst. Always hydrate before exercising, and if you'll be out for over an hour, bring water or an electrolyte solution with you. Lastly, inform others of your plans. Confusion is a symptom of hypothermia, which can lead to disorientation and a lack of awareness of the need for warmth. On very cold days, especially if you're not accustomed to cold weather exercise, consider exercising with a partner. If you must exercise alone, make sure someone knows your whereabouts and is aware to call for help if you don't return by a specified time.

Are there situations where it's better to opt for indoor exercise? According to Dr. Wen, this often depends on personal preferences and experiences. Some individuals may not enjoy outdoor exercise in rain or snow, and their tolerance for specific temperatures can vary by activity. For example, one might prefer to run in lower temperatures than to bike. The key is to stay within your comfort zone.

If you're trying something new, exercise with a partner and have a plan to get to a warm place quickly if you're not feeling well. Be extra cautious if you're older, on medications, or have chronic conditions that may affect your body's temperature regulation. Regardless of your experience level, always hydrate and perform dynamic stretches before and after your workout, and listen to your body—know your limits and exercise caution, especially in extreme weather conditions.