An Exercise Physiologist Offers 3 Reasons Why You Should Work Out In The Cold

We likely don't need to convince you of the benefits of cold therapy (or "cryotherapy"). But just in case you'd like to browse some research: Studies have associated the practice with a balanced inflammatory response1, improved sleep2, muscle and joint health3, and mood support4. Plenty of longevity experts, doctors, and human performance specialists sing the praises of a consistent shiver-inducing therapy—and we can add exercise physiologist, personal trainer, and New York Times bestselling author Ben Greenfield to that list. 

Of course, not many of us have regular access to a frigid body of water or the time to sit inside an ice bath a la Wim Hof. You can reap the benefits from an ice-cold shower, but let's be honest: It can be difficult to muster the willpower to turn the faucet all the way to freezing, especially during winter. But according to Greenfield, exercising outdoors can have similar effects to cold therapy.

The link between cold therapy and mental health is well documented: Studies show that acute cold exposure activates the vagus nerve5—which, in turn, enhances the calming effects of the parasympathetic nervous system and counters the "fight or flight" response. 

"Cold exposure, particularly cold water immersion for the face, is one of the best ways to tone that vagus nerve and allow your nervous system to have that type of resilience," says Greenfield. "When your vagus nerve becomes toned, it's able to more effectively communicate with the rest of the organs—the heart, the lungs, the diaphragm, the brain—and it also is able to respond to stress in a far more refined way." 

"There's nothing that seems to control blood sugar more than cold," says Greenfield. In fact, research shows that intermittent cold exposure activates the production of brown fat6 (a metabolically active form of fat tissue that burns energy to create heat and manage body temperature) and balances the glucose response7.

Of course, one of the main benefits of exercising outdoors is, well, the fact that you're outdoors. "It's this idea of embracing natural, outdoor movement versus this fabricated, inside-the-box exercise session," says Greenfield. Aside from the benefits of being outside in nature (which you can read all about here), Greenfield explains that working out outside is an "unpredictable" experience. "There are all sorts of things that happen outdoors that are unpredictable and are more stimulating to the mind," he notes.