Colder Weather Workout Tips: The Best Ways to Fight Fat This Season

Are you in a walking routine? Maybe you have created a great habit of walking outdoors everyday on your lunch break or parking further away? As a registered dietitian and nutritionist, I work with bariatric patients at Indiana University Health to help them lose weight in preparation for surgery. In addition to being followed by a team, patients also receive individualized nutrition counseling post-operatively. We work together to identify barriers and solutions throughout their weight loss journey, which often includes exercise.

I also help people reach their health and fitness goals as a certified personal trainer and group fitness instructor. I love being able to help people integrate nutrition, fitness, and wellness to eat better, move better, and feel better doing it.

Don’t let the cold weather be a barrier to your healthy habits. Follow these tips below to help keep you active and fit through the fall and winter months.

  • Dress Appropriately: Bring a jacket to work and dress in layers if you plan to take your workout outdoors. Dressing appropriately for the temperatures can make a huge difference in the comfort of your workout. If you get too hot, you can always remove a layer.
  • Fix Your Feet: Consider keeping an extra pair of gym shoes in your office. Proper footwear can be the difference in foot or knee pain that inhibits you from long walks. Consider checking out your local running store for a free assessment to help find the right type of shoe for you.
  • Plan Ahead: Be sure to check the temperature the night before or day of your planned activity. This can help you not only choose proper clothing, but also proper gear such as a hat, gloves, or scarf.
  • Always Have a Plan B: Raining outside? Plan to take extra stairs at work, walk laps at your local mall or high school, or pace the isles at the grocery store (avoiding the free samples of course!).
  • Join a gym or recreation center: Many companies have a fitness facility on site. It is common to find gyms at an affordable price, and often insurance companies may have incentives for increasing activity. Some programs, like the YMCA, even offer financial assistance if needed.
  • Home Workouts: Search on YouTube or websites like or for free exercise routines you can do at home with little to no equipment. Always practice proper form and technique to ensure safety.

— By Katie Hake, RD
   IU Health North