Winter Workout Essentials; clothing and best practices

The Ultimate Guide to Training Clothes and Healthy Lifestyle Tips for the 2026 New Year.

Do you make new year’s resolutions?  Many people do and many of those people don’t see them through.  Yet, when a resolution works it brings positive change and many new year’s resolutions are aimed at fitness, so seeing them through improves health and wellbeing. 

The excitement of new year’s resolutions brings positive energy and can inspire you and those around you to embrace positivity and to make healthy choices.  Getting fit by following a fitness regime through exercise is a popular resolution. 

Fitness Focussed New Year’s Resolutions 

Don’t set yourself up to fail, set yourself up for success.  There are various reasons why so many new year’s resolutions fail, the main one is overreaching the aim. 

When making your resolutions set realistic goals and staged achievements to keep up the positive energy and to encourage you to continue towards the end goal. 

No fitness regime is an instant fix.  Expect to gradually increase your fitness safe in the knowledge that gradual results are healthy results. 

Whatever your goals, be kind to yourself and realistic.  You’re not going to suddenly run a marathon from being a couch potato or pick up the heavy weights without injury when the heaviest thing you’ve been lifting is a pint of larger! 

Realism is a massive advantage when setting your new year’s resolutions, by being realistic you are setting achievable goals and timeframes. 

As you tick of achievements you are building resilience and basking in that positivity. 

Gradually, you can increase miles, weights and so on as you gradually notice how much better you feel in your body. 

The impact of winter exercises 

Because the new year takes place during the winter in the northern hemisphere, when you start following your resolutions it will be during cold and wet weather.  Weather affects your body, so your body will react differently in the winter to the summer months.  Wet winter weather is always a challenge for your body and your mind. 

Physically, when you work out in winter more effort is required to work up a sweat, the positive of this extra effort is that you’ll be burning a higher number of calories. Cardio exercises are easier during the winter and there are plenty of fitness options. 

When exercising during the winter there is a higher risk of dehydration, that’s mainly because you may not realise how warm you are, and you are likely to be less aware of sweating due to wearing layers of clothing.   

Additionally, we don’t feel as thirsty during cold weather.  A good habit to get into is to always carry water with you when you work out.  When working out aim to drink about 450ml of water for every hour you are working out. 

There are benefits of winter workouts: 

• Exercise is a known mood booster, which can help fight fatigue and Seasonal Affective Disorder (SAD). 

• Exercise boosts your immune system, so it helps you fight off bugs like colds and flu. 

 Even in winter, remember it’s crucial to avoid injury by adequately warming up and cooling down when you are exercising. 

Outdoor winter exercises 

Outdoor exercise is a great way to aid health with all the benefits of exercise plus the addition of getting some fresh air.  Centrally heated homes may be comfortable but getting some fresh air every day is a massive health boost. 

There are many ways you can get outdoor exercise in winter, running, jogging, cycling, hiking, rowing and sailing are all popular outdoor activities even in winter.  Many parks have outdoor exercise equipment, so you can work out while enjoying the benefits of the great outdoors.  Essential outdoor activities like dog walking could become part of a fitness regime, especially if you change it to running with your dog or even train for Cani-cross.  Whilst on the subject of training if you benefit from companionship when exercising outdoors, then consider joining a running club or parkrun.  Roller skating or roller blading are other options for getting some cardiac work in, working your hamstrings and getting the calves pumping.  Another option is to get ski fit by regularly going to dry ski slopes. 

Indoor winter exercises 

Not everyone is comfortable working out outside during the winter or in public.  Remember the aim is to make realistic goals so if outside winter exercise is not for you consider joining a gym.  If you want the advantages of the gym when it’s not packed, then ask about the quieter times and aim to go at those times if you can.   

If at home exercise appeals to you then it pays to create a designates area for your home workouts, a home gym if you can or a spare bedroom or even an area within a room that is dedicated to working out.  If you’re creating a home gym then buy the best equipment you can, start with lighter weights, things like ankle and wrist weights, maybe get a treadmill or an exercise bike or even a dedicated cardio machine.  But again, don’t jump in at the deep end, get started gently and add as your fitness increases.  A yoga mat, resistance bands and a small Pilates ball are very useful equipment for machine free indoor exercise. 

What to wear for outdoor winter workouts 

Layering is key to keeping comfortable and healthy when exercising outside in winter.  But caution here too, it’s not a case of piling on loads of clothes, considerate layering is the key, a breathable base layer on your body and clothing that won’t rub or chafe your skin as you move. A waterproof jacket and water repellent leggings or trousers are crucial fitness wear requirements in blighty!  Don’t forget the extremities, gloves, a hat and consider a neck gaiter that can be pulled up to protect your face during very cold weather.  Waterproof and warm trainers or shoes suitable for your chosen exercise and comfortable socks. 

Model is wearing 3 layer hard shell jacket called Veigar. Reflective feature at shaped sleeve hems for visibility.

Tips to remember for outdoor winter exercise 

Check the weather forecast before setting off, then you’ll know if you need a waterproof or cold weather coat. 

Make sure you are visible especially if exercising in rural areas on roads without pavements, coats with reflective accents or wear an across body florescent belt. A head torch is a useful accessory. 

Think about ice or standing water, you want footwear that can cope with slippery surfaces and that is waterproof for standing water or rainy weather. 

Be realistic about the conditions, some days it would be better to use an exercise bike or go swimming at an indoor pool instead of battling the weather.  

Nutritious eating 

More exercise can lead to an increased appetite.  But please consider that often we think we are hungry when the body is craving hydration.  A good habit to get into is drinking a glass of water whenever the body triggers hunger. 

You’ll want to fuel your body as your exercise activity increases.  Making healthy choices doesn’t have to be boring. Winter is a time of healthy stews and even puddings can be healthier with the right choices. 

Tips for healthy eating choices 

• Cut back on sugar, sugar really is not your friend and is hidden in many savoury dishes and in soft drinks where you don’t expect it. 

• Create weekly or monthly healthy eating goals.   

• Healthy fats are crucial to energy levels and brain health. Aim to eat fatty fish at least twice a week and choose a range of protein sources. 

• Avoid processed foods, changing processed foods for healthy choices like fresh fruit and nuts makes a big difference. 

• Maintain a stock of fresh seasonal vegetables and fruit.  Keeping mixed frozen berries in the freezer is a quick option for whipping up a smoothie or natural yogurt with fruit. 

• Consider your caffeine levels.  Too much coffee can be detrimental as it can increase your heart rate and cause stomach upsets.   

• Avoid energy drinks, they are highly processed and made up mainly of sugar and caffeine. 

• Increase your vitamin D in winter, maybe take a supplement as you won’t be getting vitamin D from sunlight.  As our bodies don’t store vitamin C eating fruits high in vitamin C or taking a supplement daily aids immunity and regeneration. 

• Choose healthy oils for cooking by using olive oil whenever possible. 

• If you love the taste and texture of fried food, then an air fryer is a must have.  They are a useful kitchen gadget when healthy eating. 

• Aim to eat some green leafy vegetables or salad leaves every day, they’re full of antioxidants and are a low-calorie option towards feeling satiated. 

• Think about portion control! 

Lifestyle Tips:

Your exercise regime is only part of your fitness goals, to become fitter and healthier other changes are needed to change habits and set yourself up for success: 

• Sleep is important, the quantity and quality of sleep impacts brain and body function.  Make sure you get enough sleep and not too much either. 

• If you drink alcohol, then cutting back or changing to healthier options will increase your physical performance.  Remember alcohol is frequently high in hidden sugars.   

• Consider what you put in your body, cutting back on alcohol is a start, but smoking or taking illegal substances are detrimental to your physical health and impact mental wellbeing. 

• Create a diet that suits your specific needs, following a too restrictive diet can impact on energy levels.  Change the way you get the calories your body needs with healthy fats, proteins, fruits and vegetables, cutting back on carbohydrates and removing processed foods and sugar will soon improve energy and mood levels. 

• Mix with people who have the same goals as you, it maybe that you are making radical changes and the pub crowd are no longer your crowd.  Mix with people who inspire you and understand your aims. 

• If you have a desk job or a driving job, aim to get up and move around or stop and stretch every 2 hours.  Simply stretching and moving around several times a day has a big impact on health. 

• Mindful activities reduce stress and anxiety.  Meditation can also help you keep on track with your fitness goals; yin yoga exercises the minute muscles and ligaments whilst stretching the fascia and is a moving meditation.  Journaling instead of screen time creates an opportunity for introspective consideration. 

• Negativity can be detrimental to your fitness goals.  Things like diet, how you spend your leisure time and small changes to work habits can really help banish negative thoughts and feelings.  A positive mental attitude really does work, consider affirmations and motivational quotes to buoy you up. 

• Don’t overdo the exercise, gradually build up and take rest times. 

The Backpack Syðrigarðar is well equipped for storing extra clothing, snacks and drinks for the next resting stop.

Conclusion

“New year new me” is a contagious feeling when you mix with like minded people.  After the over-indulgence of Christmas and New Year celebrations many people develop the idea and ethos of turning over a new leaf and getting fit.  This can be done if you are kind to yourself and set realistic aims. 

There are factors to consider when you want new year’s resolutions to become healthy lifestyle choices. 

Don’t put off starting an outdoor exercise regime because of the weather.  You can stay warm and well despite the weather, by simply making the right clothing choices and being prepared for wet, windy and cold weather.  With the right gear you can learn to embrace winter exercise. 

Make sensible diet choices, movement is only part of the path to fitness.  Some simple diet changes will soon pay off towards your goals, you will notice improvements to mood and digestion as well. 

Follow these tips and suggestions for a well-rounded fitness routine that will take you far! 

FAQ

Q: I made a resolution to get fit in the new year, but it’s cold and wet outside. How I do exercise in winter? 

A: There are many ways to continue or start exercise in this season. The right clothing makes a difference when it’s cold and wet for outside exercise, or you can do a full routine indoors or at a gym. 

Q: I prefer being in nature, is it possible to work out outdoors during icy weather? 

A: It is possible to work out outside during winter; you just need to do weather-appropriate exercises - there are many to choose from. 

Q: Given the weather in January, I can’t go swimming outdoors. What are other fun examples of exercises that I can do outside during this time? 

A: There are many different activities to choose from. Find an indoor pool to get the lengths in, or jogging, park runs or cycling all ways to keep active. 

Q: If I want to work outdoors during winter, is there a specific way I should dress for the weather? 

A:  Layers really work for healthy and comfortable outdoor activities. Don’t forget hat and gloves. 

Q: Where do I find winter workout clothing that is suitable for cold weather and places? 

A: A brand, like Icewear, has created clothes that are specifically suitable for areas which are icy. This activewear will help you stay both dry and warm while you work out. 

Q:  Where can I find waterproof jackets that will keep me warm and dry in the British winter? 

A:  Icewear have a range of jackets suitable for various outdoor activities during wet weather.  Also choose water repellent trousers or leggings, or maybe even waterproof over trousers to get out and exercise whatever the weather. 

Sources

• Everyday Health

• UK Healthcare

• Froeterdt

• Aston University

• Healthline

Article provided by Barbendteam