How to Exercise Outdoors in Cold Weather

When you are heading out, start with a base layer made of merino wool, polypropylene or material that will wick away water and sweat. This includes glove liners, socks and hats, which can get wet with sweat and freeze. Next, add a slightly thicker layer made of fleece or light wool and top it off with something that breaks the wind. Sunglasses or goggles and a buff, neckwear that can be pulled up over the mouth and nose, help protect the face. There’s a wide variety of winter boot options so be sure to check the temperature rating and traction.

“I buy hand and toe warmers in bulk and keep them in my pockets,” said Dr. Katie Eichten, a cross-country skier and emergency physician at the Hayward Area Memorial Hospital in Wisconsin. “I also put one against the back of my phone and put both in a middle-layer pocket so the battery lasts longer.”

If you’re heading into the mountains, your phone can be a particularly powerful tool. Dustin Dyer, an owner and director of Kent Mountain Adventure Center, suggests downloading a navigation app like Avenza Maps, Powder Project or Trailforks, that includes offline digital maps and uses