Don’t Let Bad Weather Stop You – Getting Outside Has Big Benefits

November 27, 2025

When the weather takes a seasonal turn for the worse, you may prefer to stay inside rather than hit the pavement. And while there are plenty of ways to stay physically active indoors, getting outside offers some special benefits.

“It's really important to stay physically active no matter what the weather is,” says Priscilla Heimann-Waldheger, MD, a pathologist in private practice and a board-certified health coach at University Hospitals Connor Whole Health. “Even a little bit of activity is helpful.”

Why It’s Worth It to Get Outside

Lack of physical activity, reduced exposure to natural daylight, limited fresh air and too much time alone indoors can take a toll. “Hunkering down for too long comes with physical, mental and emotional health risks,” says Dr. Heimann-Waldheger.

These risks may include:

Decreases in physical and cardiovascular fitness, if you’re not exercising as much indoors.
Lower vitamin D levels from lack of sunlight, which may impact the immune system.
Irritation of the eyes, nose and throat from breathing dry heat (or air conditioning) for long periods. “Getting fresh air is important,” she says.
Increases in depression and anxiety.
Worsening symptoms of seasonal affective disorder (SAD).
Difficulty concentrating and staying focused.
More scrolling and mindless snacking. “You may end up increasing your screen time and eating foods that you don’t really want or need,” she says.
It may also contribute to loneliness, especially if you live alone.

Staying active year round and getting natural light and fresh air is better for your body, mind and overall health. There are lots of ways that this combination can be good for you.

Dr. Heimann-Waldheger highlights benefits like:

Better heart health, circulation and blood pressure.
Stronger muscles and bones.
Increased flexibility, balance and coordination.
Helps with weight management.
May help lower your risk of stroke, cancer, type 2 diabetes and other conditions.
Helps regulate hormones, decrease fatigue and increase energy.
Supports your circadian rhythm and improves sleep quality.
Leads to better thinking and cognitive function.
Releases endorphins, which can help improve mood and reduce stress and anxiety.
Promotes social interaction, especially if you do group activities.

Make Your Outdoor Work Out Work for You

Keep in mind that you don’t need to join a ski team or do a full workout outdoors every day. You can still reap rewards from low-intensity and short activities outside.

“Micro-bursts are great too,” says Dr. Heimann-Waldheger. Even just going out to the mailbox or taking a stroll around the block can be a quick way to get your blood circulating, reduce stiffness and boost your mood, plus you get some fresh air.

Tips to get motivated:

Find outdoor solo and group activities you can enjoy in each season.
Join a local running, walking or hiking club, a bird-watching group or a team sport.
Get a buddy to join you – it’ll be more fun and help inspire you to show up.
See if there are donation-based outdoor yoga or tai chi classes offered by a local community organization.
Volunteer for community activities like park or beach clean-ups, nature restoration projects or door-to-door canvassing.
Consider trying apps/sites like HabitShare or Meetup to make your activities more social.
Listen to a favorite podcast, chat with a friend on the phone while you walk or treat yourself to a tasty beverage on your outing.

“I know a lot of people who’ve joined hiking clubs and swear by them because it’s social, there's more safety in numbers and they learn how to dress and prepare for different kinds of weather,” says Dr. Heimann-Waldheger.

What to Do in Different Seasons and How to Stay Safe

There are a few things that are important no matter what season it is: Dress appropriately for the weather, put sunblock on skin that’ll be exposed to the sun’s ultraviolet rays and stay hydrated. And if you’re going to be outside when it’s dark, be sure to wear reflective gear and take a small flashlight or headlamp with you.

In rainy weather:

“You have to think about staying dry or know that you're going to be wet and be okay with that,” says Dr. Heimann-Waldheger. “But there are all kinds of fun things to do in rainy weather, like running and hiking, puddle-jumping and doing scavenger hunts.” Just make sure you have the right footwear and outerwear to keep you as dry as possible.

In cold weather:

Winter activties like skiing, skating, sledding and even just hiking or going for a walk and looking at nature can be enjoyable, says Dr. Heimann-Waldheger. “But you really do need to consider the elements and temperature, and prepare yourself to spend time in the cold,” she says. “The cold isn’t just the temperature – it’s also the wind chill, which can make the air feel a lot colder, and can expose you to frostbite sooner than you’d think.”

Dress in layers that you can easily take off and put back on. The first layer should be made of a moisture-wicking material that’ll help pull sweat away from your skin (not cotton, she says). Choose something warm like fleece or wool for your second layer, and for the third, wear a shell or jacket that’ll keep you dry if it rains or snows. “You’ll also want to cover your fingers, face, neck and ears, depending on how cold it is.” If it’s very cold, Dr. Heimann-Waldheger suggests putting a scarf over your mouth to help you breathe in warmer air.
Choose footwear that’ll keep your feet warm and dry. Make sure the soles have good traction, so you don’t slip. (But try to avoid slippery areas altogether, if you can.)
Start warming up before you go outside. “Do some dynamic stretching like knee and heel lifts to get your body warm and your heart rate up,” she says. And make sure you hydrate before, during (if possible) and after. “It’s important because you don’t feel as thirsty when it’s cold.”

In hot weather:

Consider doing your outdoor exercise in the early morning or in the evening when it’s not as hot. Choose activities that can help you stay cool. “I think water sports like swimming or kayaking are nice in hot weather,” says Dr. Heimann-Waldheger. “Or you can be a shade seeker and work out in shady areas or under a pavilion.”
Always take water with you so you can stay hydrated and stay mindful of the temperature and how much you’re exerting yourself. “It’s better to start smart than to overdo it,” she says, since heat stroke and heat exhaustion can be dangerous. “You may even want to simply avoid being outside in super hot temperatures.”

Special Considerations for People with Health Conditions

If you have a chronic condition, outdoor activity can still be safe and beneficial, but you may need to take a few extra precautions. The most critical one: Ask your healthcare provider how to manage your health and stay safe in different seasons and weather conditions.

For example, if you have asthma, COPD (chronic obstructive pulmonary disease) or another lung condition, your provider will likely recommend checking the air quality reports in your area and staying indoors if the air quality index (AQI) value is over 100 (or limiting your time outside if it’s over 50). You may also need to avoid extreme temperatures.

If you have a heart condition or if you’re an older adult, you may also need to be cautious about air quality, as well as hot and cold temperatures and physical exertion.

If you do need to avoid going outside during certain kinds of weather, make movement part of your indoor routine. “There are many things you can do to stay active inside, even if you don't have any exercise equipment,” says Dr. Heimann-Waldheger. “You can exercise in your home or go to a mall and walk around, and if you have internet access, you can find lots of exercise ideas and programs for free online.”