Bundle Up & Keep Stepping: How to Keep Your Walking Habit Going in Very Cold Weather

Taytana Simms
Dec 20, 2025
3 min read

When winter arrives, many walking routines quietly fade away. Cold air, icy sidewalks, and shorter days can make even the most dedicated walkers hesitate.

But research shows that walking in cold weather is not only possible — it can be incredibly beneficial when done correctly. Here’s how to keep your walking habit going all winter long, backed by science and real-world practicality.

Why Walking in Cold Weather Is Worth It

Walking remains one of the most accessible forms of exercise year-round. The CDC recommends at least 150 minutes of moderate physical activity per week, and walking — even in cold temperatures — counts.

Cold weather walking offers: mood improvement and stress reduction, support for seasonal mental health, continued cardiovascular benefits, and a sense of consistency and resilience. Some evidence also suggests your body may burn slightly more energy as it works to stay warm, according to the American Heart Association.

What Happens to Your Body in the Cold

Cold temperatures cause blood vessels to constrict slightly to preserve core body heat. Muscles may feel stiffer initially, making warm-ups especially important.

Experts from the Mayo Clinic caution that cold weather increases the risk of frostbite and hypothermia — but these risks are manageable with proper clothing, awareness, and pacing. Walking safely in winter is less about toughness and more about preparation.

How to Dress for Very Cold Walks

According to Harvard Health, layering is the key to staying warm without overheating. Base Layer should consist of moisture-wicking fabric to keep sweat off your skin. Avoiding cotton is advised. Wear fleece, wool, or lightweight down to trap warmth for an Insulating Layer and for Outer Layer, wear wind-resistant and water-resistant outer wear to protect against the elements.

Accessories also matter more than many people realize. Hats, gloves, and warm socks help prevent heat loss from extremities.

A helpful rule of thumb is to dress as if it’s about 10°F warmer than the actual temperature since you’ll heat up once you start walking.

Staying Safe on Cold & Icy Days

Winter walking safety tips from the Mayo Clinic and Healthline include:

Checking wind chill before heading out
Wearing shoes with good traction or adding traction cleats
Taking shorter steps on icy surfaces
Wearing reflective gear in low-light conditions
Staying hydrated even when you don’t feel thirsty

Remember: slowing down is not a failure — it’s smart winter movement.

Finding Motivation During Winter Months

According to AARP, consistency matters more than intensity. Helpful strategies to stay motivated include setting smaller goals on cold days, walking at the same time each day, saving favorite podcasts or audiobooks for walks, and redefining success as “showing up,” not distance or speed. Winter is not the season for perfection — it’s the season for persistence.

Fun Ways to Make Winter Walks Enjoyable

Adding creativity can keep things fresh. Enjoyable activities you can do alone or with friends can be winter scavenger hunts, photo walks, mindful or gratitude walks. You can also explore decorated neighborhoods or nature trails. When walking becomes something you look forward to, it’s much easier to maintain.

Final Thoughts

Cold weather doesn’t have to stop your walking habit. With the right clothing, safety awareness, and mindset, winter can become a season that strengthens your routine instead of derailing it. Bundle up. Step outside. Keep walking.

Listen to the full podcast episode.