Benefits of Cold Weather Walking: The Chill Guide

Discover the mental and physical benefits of cold weather walking, from reducing stress and boosting mood to promoting weight loss and overall fitness.
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Winter’s here and the temperatures are dropping. But don’t let the chill stop you. Uncover the benefits of cold weather walking 12 and how a daily stroll in the cold can be more than just a walk in the park.

The Calming Effects of Winter Walks

Key Takeaways

  • Winter walking can lower stress, improve mood, and boost mindfulness.
  • Cold weather promotes calorie burning, weight loss, and overall fitness.
  • Preparing with the right gear ensures a warm and safe winter walk.
  • Regular winter walks can offer a range of physical and mental benefits.

Lowering Cortisol Levels

Winter walking has been shown to have a direct impact on our stress levels. Studies have shown that taking a brisk walk in the cold air can lower cortisol levels – the body’s primary stress hormone. As the saying goes, “If you feel like your nose is about to blow from stress, go for a winter walk.” Okay, we just made that up, but you get the idea!

Relieving Anxiety and Worry

Being outdoors, especially in the colder months, can be invigorating. Research shows that walking outdoors, especially in the fresh, crisp winter months can help clear your mind and reduce anxiety. Ever felt like you’re on cloud nine after a snowy stroll? That’s the winter walking magic right there!

Boosting Mood

A combination of physical activity and exposure to sunlight, even the weak winter sun, can lift one’s mood. Serotonin levels, our mood-regulating hormone, increase after a brisk walk in the sunlight. So, the next time you’re feeling the winter blues, remember that you’re just a winter walk away from a mood boost!

Promoting Mindfulness

Walking in the cold weather can be a meditative activity. The crunch of snow under your shoes, and the frosty breath you see with every exhale, all promote mindfulness. It’s a chance to slow down and truly soak in your environment, providing a mental break many of us desperately need.

Additional Health Benefits

Winter walking isn’t just about calming the mind. It offers a plethora of physical benefits too.

Weight Loss and FitnessCold weather can boost metabolism. Our bodies work harder to maintain temperature, thus burning more calories. Winter walking can burn as many calories as a moderate indoor workout.
Building Strength and BalanceWalking in snow requires extra effort to maintain balance and posture. Using poles engages the core and upper body.
Boosting the Immune SystemRegular outdoor winter walks increase white blood cell count, strengthening the immune system against illnesses.
Improving SleepThe body warming up after cold weather walks leads to relaxation and better sleep quality.

Exercise Tips for Colder Months

  • Layer Up: Wearing multiple light layers helps trap warm air, ensuring you stay warm. Start with a moisture-wicking base layer, add an insulating layer, and finish with a waterproof, windproof outer layer.
  • Pace Yourself: Start with a slow pace to warm up your body, and then increase your pace to a moderate level. Aim for at least 150 minutes of moderate activity weekly.
  • Stay Safe: Shorter days mean less visibility. If you’re walking in the dark, wear reflective gear. Also, be aware of icy spots.


While many of us associate winter with cozying up indoors, there’s a benefit to embracing the cold. Winter walking offers not only a break from the mundane but a host of health benefits. So, tie up those shoelaces, layer up, and take a chilly stroll. Your body and mind will thank you. Remember, winter is not just for hibernating; it’s for rejuvenating, one step at a time. Happy walking!

See our complete overview of cold exposure methods to see which one(s) suit you best. Or check out our articles on time management, breathing exercises or relaxation techniques if cold exposure is not your cup of tea!

Frequently Asked Questions

How cold is too cold for walking?

Walking in frigid temperatures below -10°F/-23°C puts you at risk for frostbite and hypothermia. Any temperature below freezing should be monitored closely. Listen to your body and go inside to warm up if you experience numbness, excessive shivering, fatigue, dizziness or other warning signs. Experts recommend staying indoors once wind chills drop below -20°F/-28°C.

Can you walk in 10-degree weather?

Yes, you can walk in 10-degree weather with proper preparation. Dress in insulating, windproof layers covering your whole body. Wear a face mask, warm socks, winter boots, and gloves. Walk at an easy pace to generate warmth. Stay hydrated and stop if you feel numbness or chilliness. 10 degrees Fahrenheit (-12°C) is brisk but safe with the right winter walking gear.

Is it good to walk outside in the cold?

Walking outdoors in the cold provides benefits like burning extra calories, boosting immunity, and improving mood. But it must be done safely. Cold air can irritate the lungs and trigger asthma, so those with respiratory issues should check with a doctor first. Also, limit time outside in the extreme cold. But for most people, outdoor winter walking is good with proper precautions.

Is 20 degrees too cold to walk in?

Generally, 20 degrees Fahrenheit (-6°C) is not too cold to walk in for shorter time periods with the appropriate winter gear. Dress in insulating layers covering your whole body including face, hands, and feet. Walk at an easy pace and stay hydrated. Be alert to signs of hypothermia and frostbite. Those less conditioned to the cold may want to stay indoors when temperatures dip below freezing.

How to dress for walking in cold weather?

Layer clothing to trap heat when walking in cold weather. Wear moisture-wicking base layers. Insulating mid-layers like fleece. Outer layers that are water and windproof. Cover head, neck, hands and feet. Wear a scarf or gaiter to warm the air before breathing it. Choose warm, grippy footwear. Shed layers as you warm up. Stay dry to avoid chill. Carry extra gloves and a hat just in case.


  1. How to Stay Fit With Winter Walking – Walking in Snow Tips ([]
  2. No excuses: How to layer up for walking in cold weather – Harvard Health[]
Alex Reijnierse
Alex Reijnierse

Alex Reijnierse is a stress management expert with over a decade of experience in helping individuals effectively manage and reduce stress. He holds a Master of Science (MSc) and has a background in high-pressure environments, which has given him firsthand experience in dealing with chronic stress.