When it's cold, you only want to curl up under your blankets and skip any physical activity.

But there are many benefits to not being a groundhog, putting on your workout gear, and getting outside. First, you burn more calories when you work out in cold weather. Next, getting outside when you're usually cooped up will boost your mood during the dark winter. And finally, it can save you from all the colds and other common winter ailments.

Are you ready? Put on some warm clothes and step outside. Here are some tips to help you step up your game.

1. Try winter sports

This is an excellent calorie-burning activity. You can burn about 500 calories in an hour of ice skating or cross-country skiing (!). You'll burn 365 calories in an hour if you prefer downhill skiing.

2. Keep an eye on the temperature

Your body temperature rises by 1°C when you exercise. So you can do sports in cold weather even if you have health problems like asthma (if you have your doctor's permission, of course). However, go indoors if the temperature drops below -6°C / 21°F and it is windy.

3. Dress like an onion

Add layers of clothing to keep you warm. As your body warms up, you'll peel off layer after layer. You won't get cold if you put on a breathable garment first to allow perspiration to evaporate.

4. Apply sunscreen on your skin

Sunscreen isn't just for summer. Due to the reverberation effect, you can get sunburned at any time of the year, especially when there is snow.

5. Cover up when you go out

When your body temperature drops, blood rushes around your vital organs to protect them, leaving your extremities cold. Wear a beanie, gloves, and socks made of thermo-lactyl. Headbands over your ears are also a good option.

6. Warm-up

Cold weather tends to make your muscles numb. Take the time to warm up: if you usually spend 5 minutes warming up, increase it to 10 minutes.

7. Go with the wind

On a windy day, start your activity with the wind behind you, then turn around, your body will have had time to warm up on the way back, and you will suffer less from the cold sensation.

8. Increase intensity

Take advantage of the cold to push the difficulty a bit, raising your body temperature and making you feel warmer. Run instead of walking, raise the bar on your regular workouts, jump in the air, squat and repeat.

9. Hydrate

When you sweat, you lose water, but you can be dehydrated without feeling thirsty. Drink regularly even if you don't feel the need to. Drink one glass 20 to 30 minutes before you start your physical activity, then a sip every 15 minutes, and at the end, 1 to 2 glasses.

10. Prevent frostbite and hypothermia

If the skin on your face turns pale or your fingers or toes feel numb or hot, get warm as soon as possible. All of these changes are warning signs of frostbite. Warm up slowly and avoid rubbing your hands or feet. If symptoms persist, seek medical attention promptly. Similarly, you may suffer from hypothermia if you are shivering, have difficulty speaking, feel exhausted, or lack coordination. Again, you should seek prompt medical attention.

11. Fuel up before and refuel after your activity

Eat a light meal or snack 1 hour before exercising, or if it is a larger meal, 2 to 3 hours before your workout. You need healthy carbohydrates such as whole-grain bread, cereals, pasta, brown rice, and fruit, good fats for energy, and healthy proteins for your muscles.
Eating starchy carbohydrates and protein within 60 minutes after finishing your physical activity will help repair your muscles and replenish your energy.

11 things to do when it's cold outside