During fall and winter, people tend to be less active as they spend more and more time indoors. Since exercise is important for good sleep, the reduced exercise increases the risk of insomnia, sleep deprivation and overall lower sleep quality. 

But you don't have to stop working out outdoors just because it’s colder. You just need to be safe and comfortable. That means ensuring you are warm especially as fall progresses and we get into winter. Here are some tips on how to dress for outdoor exercise in cold weather. 

Dress in Layers

A common mistake you might make when going outdoors to exercise in the cold is overdressing. Before you start your jog or walk, that heavy jacket feels warm and cozy. 

But a few minutes into your workout, you’ll likely be too hot and sweating like crazy. But if you remove the jacket, you’ll be too cold, especially if your clothes are damp with sweat. 

The trick is to dress in layers. This does two things. One, you can easily adjust your clothing depending on how you are feeling. Secondly, multiple layers are way better at regulating temperature and wicking away sweat compared to having just one heavy jacket over your shirt or top. 

The type and number of layers depend on the weather. If it is mildly cold, a shirt such as the long sleeved HercShirt and a heavier sweatshirt might be all you need. Plus pants, of course. 

If it’s colder, add a lightweight jacket as a third layer. It will keep the wind out, ensuring you retain more warmth. And because it’s light, there’s less risk of overheating.  

If it’s raining or snowing, add a base layer of thermals for better heat retention and moisture-wicking. This includes thermal bottoms to keep your lower body warm. Also add a waterproof rain jacket on top of your workout gear. 

Avoid Cotton 

Whatever you wear, make sure it’s not cotton. Cotton, cold weather and sweating don’t go well together. 

The problem with cotton is that it loves holding onto moisture. It will absorb moisture from your skin, but then it dries very slowly. It is a sweat-absorbing, not a sweat-wicking material.    

So when you go to workout, it quickly becomes damp with sweat. This makes you even colder, and can actually be dangerous if it’s cold and windy as it increases the risk of hypothermia. At best, you’ll be really uncomfortable exercising in damp clothes, and it can even cause skin problems like sweat acne.  

Synthetics like polyester are the best for cold weather exercise. They are sweat-wicking and fast drying, meaning they suck sweat from your skin and then quickly let go of it. This keeps you dry, which is crucial for staying warm. 

Wool clothes are also great for working out in the cold. Wool is sweat-wicking and excellent at regulating temperature. It ensures you don't get too hot or too cold. 

Get the Right Accessories 

Depending on the weather and the kind of exercise you plan to do, you may need additional accessories to stay warm and safe outdoors. 

In inclement weather - rain, snow or extreme cold - make sure you have a raincoat, a hat or beanie that covers your ears, and gloves. 

Other cold weather accessories for exercise include a scarf or neck warmer, thermal wool socks, and leg gaiters to keep your legs warm and keep water from getting inside your shoes. 

Choose Breathable and Moisture-wicking Clothes

It’s not enough to choose warm clothes. They also need to be breathable and sweat-wicking. Otherwise, you’ll find yourself overheating in clothes that trap heat or clammy with sweat. 

So don't just pick any polyester shirt to workout in. Look specifically for synthetics designed for exercise. Regular polyester is not very breathable. But the polyester used in activewear is designed to allow as much air through as possible. It’s usually thinner with a mesh weave. 

Our HercShirt for men is not only breathable and moisture-wicking, it is also anti-odor. This eliminates a common problem with workout clothing - the stink. The Hercleon HercShirt stays fresh no matter how much you sweat. 

Final Thoughts

Away from clothing, there are several other things you should do to stay safe when working out outdoors in cold weather. 

• Stay hydrated - you are still sweating and losing lots of water from your body. 
• Eat up - your body is working extra hard to keep you warm. So make sure you are well fed before you go out. 
• Watch the weather - be smart and know when the weather is too much for outdoor exercise. On days when it’s dangerous to be outdoors because it’s too cold or raining, have some alternative exercises you can do at home or at the gym. 
• Be even more careful if you have a major health condition like asthma, an autoimmune disease, joint pain or any condition that can be worsened by cold weather. Consult your doctor before you exercise outdoors when it’s cold.