It’s winter, it’s chilly, and your inner couch potato is whispering seductive tales of blankets and hot tea. But what if braving the cold could do wonders for your mind and body? Spoiler alert: According to Marianne Pantanella, medical-sports coach and Nordic walking teacher in the Lyon area, heading out for a walk in the frost is not just possible—it could transform how you feel all season long!
Why You Should Walk in the Cold (And Not Just for the Bragging Rights)
- Yes, we know: the mere hint of freezing air sends most people running for cover (or for their pajamas). It’s normal to want to snuggle up and forget outdoor activity until spring.
- But winter exercise brings a plateful of benefits that are hard to ignore. Physical activity gives you a boost of endorphins—that sweet, natural high you get after a brisk walk. Not only that, but it helps strengthen your immune defenses (no minor advantage during flu season) and leads to higher energy expenditure than workouts in milder weather.
So while the plaid blanket may call your name, know that lacing up your shoes delivers benefits you can’t find on the sofa.
Mastering the Art of Dressing for Cold Walks
- Tip 1: Don’t skip the walk—just gear up properly!
- Marianne Pantanella’s golden rule for winter walking: the « three-layer system. » Stay warm but never feel like an overstuffed snowman.
Here’s how to layer up:
- Start with a base to wick sweat (think science, not sweatshirts).
- Add an insulating middle layer.
- Top it off with a protective outer shell that blocks wind and drizzle.
But don’t stop there! The devil—and the frostbite—is in the details. According to Pantanella, you should pay special attention to your extremities:
- Head and ears: Always covered.
- Neck and front of the throat: Opt for a cotton or silk scarf—bonus, both regulate temperature like a boss.
- Hands: Mittens are preferable to gloves as they allow air to circulate and keep fingers warmer.
- Feet: Don’t let them freeze—thick socks are your friend.
One more secret: Start your walk with just a hint of chill. As soon as your muscles get moving, that calorie burn will heat you up from the inside.
Warming Up and Walking Smart
Cold-weather walking isn’t just about survival—it’s about preparation. (Picture it as your personal epic saga: you, defeating winter, one step at a time.)
- Warming up matters even more in cold weather: Pantanella recommends activating your shoulders and especially the upper body to warm the air trapped between your layers.
- Before starting your walk, gently warm up your legs—the psoas, thighs, and especially the calves—to avoid cramps. Better to take five minutes now than limp home later.
Fueling (and Hydrating) Your Winter Adventure
What to eat before your cold-weather walk? Here’s where it gets refreshingly simple:
- No need for fancy energy bars unless you’re planning a polar expedition.
- If your diet is balanced, your body will draw on fat reserves for energy—all by itself! Still, a protein-rich breakfast helps, and keeping a little sugar handy doesn’t hurt if you feel your energy drop mid-stride.
- Carry some dried fruits in your pockets. They’re packed with healthy fats your body can burn for quick energy if hunger strikes.
Hydration is another often-overlooked piece of winter wisdom. « We tend to drink less in winter, » confirms Pantanella. But you should still aim for at least 1.5 liters of fluids—preferably warm drinks to stay cozy inside and out.
Final word? Don’t let the cold freeze up your routine. With simple gear adjustments, thoughtful warm-ups, and smart fueling, your winter walks could become the thing you look forward to most—even if your blanket looks just a little bit sad in your absence.
John is a curious mind who loves to write about diverse topics. Passionate about sharing his thoughts and perspectives, he enjoys sparking conversations and encouraging discovery. For him, every subject is an invitation to discuss and learn.
