Should You Work Out in Cold Weather?

There’s something about winter mornings in South Africa that makes staying in bed feel irresistible. That icy air on the Highveld, or the frosty mist rolling over the Drakensberg, can make even the most active among us rethink heading outside. Yet, stepping out into the chill might be exactly what your body and your mood needs. Cold-weather workouts can turn a simple routine into something energising and surprisingly rewarding.

Why the Cold Can Work in Your Favour

Exercising in cooler weather pushes your body to work in ways summer workouts can’t. Your heart works a bit harder to keep you warm, which means you burn through more fuel than on a mild summer’s day. The cleaner winter air also keeps you from overheating, letting you push yourself further without feeling completely drained. Many runners in Johannesburg and Bloemfontein swear that winter training helps them improve their pace, thanks to the clear winter air.

The Downsides You Can’t Ignore

But there are risks worth keeping in mind. Cold muscles are more prone to injury, so skipping a proper warm-up could lead to a pulled muscle or stiff joints. Slippery, frosty patches in places like the Drakensberg or Sutherland can turn a workout into a dangerous fall. And if you have any heart or breathing problems, the cold can trigger breathing trouble or strain your heart, especially during early morning or late evening sessions.

How to Make It Work for You

The best way to stay comfortable is to dress in layers. Start with a light top that draws sweat away from your skin, add something warm in the middle, and finish with a jacket that can block the wind. Skip heavy coats that make it hard to move. Get your body warm indoors first, try jumping jacks, stretching, or a quick jog on the spot, so you’re ready when you step outside. And always check the weather; a calm winter morning in the Free State is one thing, but heading out in icy wind or heavy snow in the mountains is a different story.

The Takeaway

Working out in cold weather in South Africa isn’t just doable; it can leave you feeling sharper and more energised. The key is preparation: dress smart, know your limits, and pay attention to how your body responds. That way, you can enjoy the benefits without putting your health at risk, and maybe even start looking forward to those winter morning sessions.