Finding the motivation to get moving outdoors in winter can be a challenge even for the most dedicated fitness lovers. Wearing the right cold-weather attire will do a lot to make it easier and more enjoyable. 

The biggest mistake people make is wearing too much, not too little. Exercise generates body heat, so you don’t need to put on what you would if you were simply standing outside in the same temperature.  Overdressing can actually make you sweat more, which will make you feel colder (the perspiration gets trapped near your skin, which can lead to shivering). A good rule of thumb: Dress as though it’s 20 degrees warmer outside than it really is.

It’s all about layering: First, put on a thick foundation layer made from a synthetic material like polypropylene; this will draw moisture away from your skin. Cotton is not a good option for this; if it gets wet it will stay wet, increasing your odds for hypothermia. The middle layer should be your warmth layer; fleece and wool are toasty fabric choices. The final outer layer should be waterproof to protect you from the elements, and breathable so the heat from your body can escape. Layers also allow you peel off what you don’t need if you do get too warm. You may need to experiment with the right mix; lean people tend to need more insulation than people who are heavier.

Keeping your hands and feet warm is crucial during cold-weather workouts. Frigid temps cause the blood to move toward the center of the body to warm and protect the internal organs, leaving your extremities at risk for tissue damage. Runner’s gloves and socks are often made of lightweight, wool-blend fabrics that wick moisture away from the skin. Mittens keep hands even warmer because they create a pocket of warm air that surrounds your hand.

Don’t forget a hat, too: When temperatures are at freezing or below, 50 percent of your body’s heat is lost through your head. In extremely cold climates, consider wearing a balaclava, a ski mask-style headpiece that leaves only parts of the face exposed. 

Frostbite is the biggest risk of outdoor workouts in winter; when the wind chill falls below -18 degrees Fahrenheit, you can get it in less than 30 minutes. To protect yourself, it is essential to keep clothes and undergarments from becoming wet, and limit your exposure to high winds. (If your hands, nose, ears, cheeks or feet start to feel numb and look pale, get out of the cold immediately.)

It’s rare that it would ever be too cold to work out outside, although weather conditions might make doing so unsafe. Of course, if you don’t want to brave the elements, you can always take things indoors.  What’s most important is that you find a way to exercise year-round, even when Mother Nature doesn’t cooperate.