Convincing yourself to workout especially during winter season is a testament to your dedication towards fitness. While you may be competing with the urge to stay in the comfort of your sheets and the need to keep a consistent routine of working out, many people look for a middle ground and opt to work out indoors. Just because the temperature drops doesn't mean you have to confine your workouts indoors. Exercising outdoors in cooler weather can be both enjoyable and beneficial, provided you take the necessary precautions.

Why Exercising In Winters Is Better

Even when temperatures dip into the 30s and 40s, activities like walking, running, and cycling can still be enjoyed outdoors. In fact, colder weather can have surprising advantages and many people don’t even venture outside to find out about them. According to Harvard Health Publishing, we learned that lower temperatures can improve endurance because your heart doesn't have to work as hard, you sweat less, and expend less energy, leading to more efficient workouts. Studies also suggest that cold-weather exercise can help you convert white fat like the ones found in the belly and thigh fat into calorie-burning brown fat. Additionally, exposure to sunlight during winter workouts can help combat seasonal affective disorder (SAD). However, people who have certain health conditions like asthma or heart problems should consult their doctor before engaging in cold-weather exercise and follow the advice given to them without fail.

How Should One Prevent Hypothermia and Injuries?

However, exercising in cold weather increases the risk of hypothermia which means that your body gets an abnormally low body temperature. If you start experiencing intense shivering, extreme fatigue, slurred speech, or loss of coordination, you need to seek immediate medical attention. Always inform someone of your outdoor plans and carry a fully charged phone, if you are absent for too long, your guardian can reach you and in case you do not pick up, they can keep a note of it and find help. Cold muscles are also more susceptible to strains and injuries, making a proper warm-up essential, people try to avoid it to cut time, but you are just putting yourself up for harm. Avoid static stretches before exercise; instead, opt for dynamic stretches that involve movement to loosen joints, increase blood flow, and warm up muscles. for example, you can try arm circles, arm swings, high steps, and lunges.

Tips To Stay Safe During Winter Workouts

Layering for Warmth and Comfort

Dressing in layers is very important when it comes to regulating body temperature. Start with a moisture-wicking base layer, then add an insulating layer like fleece or wool, and finish with a waterproof, breathable outer layer. Avoid cotton, as it retains sweat and can make you colder.

Protecting Extremities

Protecting your head, hands, and feet is vital, as blood flow is concentrated in the core. These are sensitive areas that can carry cold to your core. Always wear warm gloves, preferably lined with wool or fleece, and thick, warm socks. Wear a hat or beanie to prevent heat loss from your head and protect your eyes with sunglasses.

Sun Protection and Hydration

Even in winter, sun protection and hydration are essential many people believe that you only need it to avoid tanning, but that is not the case. Apply sunscreen with an SPF of 30 or higher, even on cloudy days, and use lip balm with SPF. Drink water before, during, and after your workout, as cold air can suppress thirst.

Choosing Safe Routes and Footwear

Choosing safe routes and wearing appropriate footwear can prevent slips and falls if you see that your usual route has water or some icy layers, avoid it.. Choose routes with good footing and clear pathways. Wear shoes or boots with good traction and consider using walking poles for added stability on potentially slippery surfaces.

Prioritizing Safety

Always listen to your body and prioritize safety during cold-weather exercise, while the mindset of pushing your body past its limits is understandable, during winter season you need to be more aware. If you feel too cold, lightheaded, or experience any discomfort, stop your workout and warm up immediately. Safety should always be the primary concern during outdoor activities.

A 24-year-old marathon runner, Rachel Apa, collapsed and died two miles from the finish line at the New York City Marathon. In Hyderabad, 36-year-old IBM software engineer Kommineni Gopi died after suffering a heart attack shortly after completing a marathon.

Apa's death was attributed to rhabdomyolysis, a condition involving severe muscle breakdown, while Gopi died following a heart attack.

According to The New York Times, Apa was a former Division I field hockey player at Bucknell University who had trained for months. Gopi was an experienced amateur runner who had undertaken intensive training and multiple endurance runs.

Although such deaths are rare, the incidents highlight the physical demands of endurance running.

How Common Are Deaths During Marathons?

A study published in JAMA, involving 29.3 million US marathon and half-marathon finishers between 2010 and 2023, found:

• Cardiac arrest: 0.54 per 100,000 participants (1 in 185,000).
• Cardiac death: 0.20 per 100,000 (1 in 500,000).

Dr Sudhir Kumar, neurologist at Apollo Hospitals, Hyderabad, said survival has improved with better on-site CPR and defibrillation.

Also read: Water Or Electrolytes? Biggest Hydration Mistakes First-Time HYROX Athletes Make

Who Is At Greater Risk?

According to Dr Sudhir, risk factors include:

• Male sex: Cardiac arrest rates are approximately six times higher in men.
• Older age: Risk rises after 40–50 years.
• Underlying heart conditions: Including coronary artery disease, cardiomyopathy and myocarditis.
• Race distance: Full marathons carry higher cardiac arrest risk than half-marathons.
• Environmental stress: Heat, humidity, dehydration and illness.

Can Extreme Running Affect Heart Health?

Regular running is associated with lower cardiovascular and all-cause mortality and better blood pressure and glucose control.

However, prolonged extreme endurance training may increase the risk of atrial fibrillation, coronary artery calcification in some athletes and myocardial fibrosis in a small subset. These risks remain low for most runners.

What Causes Cardiac Arrest During A Marathon?

Read More: Lancet Study: 1 In 4 Adolescents Worldwide Report No Active Days Every Week: What Are The Health Risks?

Causes vary by age. Younger runners (below 35–40 years):

• Hypertrophic cardiomyopathy
• Arrhythmogenic cardiomyopathy
• Congenital coronary anomalies
• Myocarditis
• Inherited arrhythmias

Middle-aged and older runners:

Coronary artery disease is a major cause and can trigger heart attacks or dangerous heart rhythms.

Other causes include heat stroke, severe hyponatremia, aortic dissection, pulmonary embolism and complicated rhabdomyolysis.

What Is Rhabdomyolysis And Why Is It Dangerous?

Rhabdomyolysis occurs when damaged muscles release myoglobin and potassium into the bloodstream. Excess potassium can trigger dangerous heart rhythms, while myoglobin can damage the kidneys.

Warning signs include severe muscle pain, weakness and dark urine.

“A marathon is not ‘normal’ exercise. It is EXTREME exercise. While most people don’t develop a problem, deaths occur rarely too,” said Dr Rajeev Jayadevan, former president of IMA Cochin.

“Rhabdomyolysis (muscle breakdown) releases potassium into the bloodstream that causes cardiac arrest. Later events include BP crash and kidney shutdown,” he added on X.

Cardiac arrests often occur in the final quarter of a race, near the finish line or shortly after completion.

Why Is Marathon Training Important?

Attempting a marathon without adequate preparation can be dangerous.

“If you are not a trained runner, don't run. Running without understanding the science of it, running without being fit, running without having a baseline health check, running without proper stamina and endurance are all recipes to disaster,” warned Dr Deepak Krishnamurthy, director and lead cardiologist at KIMS Hospital, on X.

People over 40, those with diabetes or hypertension, smokers and individuals with a family history of premature heart disease should consider cardiovascular evaluation before intensive training.

How Can Runners Reduce The Risks?

During training:

• Increase mileage gradually.
• Avoid running during illness.
• Stay hydrated and include recovery days.
• Avoid excessive NSAID use.

• Acclimatise to the weather.
• Start at a manageable pace.
• Hydrate according to thirst.
• Stop for chest pain, fainting, unusual breathlessness or palpitations.

What To Do If A Runner Collapses

• Call emergency services.
• Start CPR if the runner is unresponsive and not breathing normally.
• Use an automated external defibrillator (AED) as soon as possible.

Early CPR and defibrillation can improve survival.

Marathons offer health benefits, but runners need adequate preparation and should recognise warning signs rather than push through them.

With Delhi's air quality nearing 400, doctors have advised people to reconsider their morning workout routines. Outdoor activities such as walking, jogging and cycling can increase exposure to harmful pollutants, particularly when air quality levels are poor.

While regular exercise is important for good health, exercising outdoors when pollution levels are high can affect respiratory and cardiovascular health.

Experts told HealthandMe that adjusting workout timings and choosing indoor alternatives can help reduce exposure.

Delhi's air quality deteriorated to the very poor category on Friday morning, with an Air Quality Index (AQI) reading of 391, just days before Diwali.

Forecasts indicate that the AQI could exceed 400 and enter the severe category between Friday and Sunday, with no immediate relief expected. Around 30 of the 59 monitoring stations across the national capital recorded severe pollution levels on Friday morning, with Rohini reporting an AQI of 475.

Should You Change Your Morning Workout Routine?

Dr Arunesh Kumar, Director and HOD, Pulmonology, Paras Health, Gurugram, told HealthandMe that when AQI levels are high, outdoor activities such as morning walks, jogging and cycling increase exposure to pollutants, particularly because breathing becomes faster during exercise.

Experts recommend moving workouts indoors when pollution levels are high. Yoga, stretching, weight training and low-intensity exercises can help you maintain your fitness routine.

"It's important to check the daily AQI before you go out and to consider moving your exercise indoors when the air quality is poor. You can maintain your exercise regime indoors with yoga, stretching, light strength training and the like. A well-ventilated indoor space is preferable and of course you should avoid doing your exercise near major traffic routes," Dr Arunesh said.

Also read: With Delhi AQI Nearing 400, Pollution & Flu Loom Ahead Of Diwali: What Happens When Both Hit Your Lungs?

What Indoor Exercises Can You Do When AQI Is High?

If air pollution levels are high, you can maintain your fitness routine by moving your workouts indoors. Some alternatives include:

• Yoga: Practise yoga indoors to stay active.
• Stretching: Include gentle stretching exercises in your daily routine.
• Weight training: Opt for indoor strength-training exercises.
• Low-intensity exercises: Choose light workouts that can be done indoors.

How Does PM2.5 Affect Your Health?

"Your breathing rate increases whilst working out, meaning that the pollutants you're breathing can get further into your lungs. This can lead to issues with your breathing and heart over time. Checking your AQI before going on a run/walk/cycle can help create a healthy lifestyle," Dr Rajesh Kumar Gupta, Director, Respiratory Medicine and Interventional Pulmonology, Yashoda Medicity, told HealthandMe.

People with asthma or heart conditions, children and older adults should be particularly careful about exposure on days with high pollution.

Read More: Air Pollution In Delhi: Experts Warn Of Red Eyes, Itching, Watering In Children

How Can You Maintain A Healthy Fitness Routine?

Poor air quality does not mean you need to stop exercising altogether. Experts recommend adapting your routine according to pollution levels.

• Check the AQI: Monitor daily air quality levels before planning outdoor activities.
• Move workouts indoors: Choose yoga, stretching, weight training or other indoor exercises when pollution levels are high.
• Avoid traffic-heavy areas: If you exercise outdoors, avoid major roads and congested areas.
• Stay hydrated: Drink enough water throughout the day.
• Eat a balanced diet: Include fruits, vegetables and whole grains in your meals.
• Prioritise sleep: Get sufficient rest.
• Avoid smoking: Smoking can further affect your health.

Lifestyle choices such as eating a balanced diet, staying hydrated, sleeping well and avoiding smoking support overall well-being, although they cannot prevent the harmful effects of air pollution.

The aim is not to stop exercising but to modify physical activity according to air quality conditions, said the experts. People with respiratory conditions, heart disease, older adults and children should be particularly mindful of their exposure on high-pollution days.

Physical activity is essential for physical and mental health. The World Health Organization (WHO) recommends at least 60 minutes of moderate-to-vigorous physical activity (MVPA) daily for adolescents.

However, a new study has found that one in four (25%) adolescents worldwide – around 240 million young people – reported no active days every week.

An active day is defined as one involving at least 60 minutes of MVPA, including activities that raise the heart rate or breathing rate, such as walking, cycling and sports.

Published in The Lancet Global Health, the global analysis found that adolescent physical activity levels have remained persistently low over the past 15 years.

Key Findings: Adolescent Physical Activity Remains Low

Also read: 24-Year-Old Marathon Runner Dies Before Finish Line Due To Muscle Breakdown: What Is Rhabdomyolysis?

The study analysed 389 population-based surveys from 140 countries and territories, involving 3.2 million adolescents.

In 2025, adolescents averaged just 2.7 active days per week, with only 14% being active every day. The proportion reporting fewer than seven active days has remained unchanged since 2010, and no country is on track to meet the 2030 global target.

Most low- and middle-income regions had higher proportions of adolescents reporting no active days. Some high-income regions recorded small improvements.

The proportion of adolescents reporting no active days ranged from 4% to more than 40% across countries.

Daily activity levels also varied. Finland (28%) and Canada (25%) were above the global average of 14%, while Sweden and Norway stood at 17%, Germany at 13%, France at 11% and Italy at 9%.

"One in four teens worldwide are not active for even one hour on any day of the week. We know this affects their physical and mental health today and for the rest of their lives. We have the power to change this as a society. We can empower teens to be active every day and create inclusive policies to reach that 25% of teens who are not active on any day," said Professor Seth Flaxman from the School of Geography and the Environment, University of Oxford/RPTU University Kaiserslautern-Landau.

Gender Gap: Why Are Girls Less Physically Active?

Read More: Want to Live Longer? Here's How Much Exercise You Should Do

Girls were found less active than boys. Globally, 28% of girls reported no active days, compared with 22% of boys. Only 11% of girls were active every day, compared with 17% of boys. Their weekly average was also lower at 2.4 days, compared with three days among boys.

The study pointed out to restrictive gender norms, safety concerns and a lack of suitable activities as barriers to girls' participation in physical activity.

It calls for gender-responsive programmes and government policies that make schools and neighbourhoods safer and more conducive to physical activity.

What Are The Health Risks Of Physical Inactivity?

Regular physical activity during adolescence helps establish healthy habits that can protect against chronic diseases later in life. Physical inactivity can increase the risk of obesity, heart disease and type 2 diabetes. It can also affect bone development, mental health and cognitive function.

WHO recommends an average of at least 60 minutes of moderate-to-vigorous physical activity daily for children and adolescents.

On the other hand, the benefits include better physical health, improved mental well-being, enhanced learning and educational outcomes, and greater social connection and inclusion in the short term.

Over time, physical activity can lower the risk of noncommunicable diseases, promote healthier adult lifestyles, and improve productivity and quality of life. For the next generation, it can contribute to healthier families, stronger communities and reduced future health burdens.

WHO Calls For Stronger Action

WHO says encouraging adolescents to move more is not enough. Governments must create environments that make physical activity an accessible part of everyday life.

The organisation is calling for action across education, transport, urban planning, sport and health.

"We need to make being active the easy and enjoyable choice. Adolescents need safe routes to walk, cycle, wheel or scoot to school. They need green spaces to explore. They need opportunities to be active throughout the school day, not just in PE," said lead author Dr Tessa Strain from the University of Edinburgh.