Science-Backed Reasons to Head Outside This Winter

By Erin McCool, Engagement Director

As winter settles in, many of us retreat indoors, waiting for spring to get our steps in. But a growing body of research shows there’s real value in bundling up and moving outside, even in colder weather. Research shows that spending time outside in colder months can support both your brain and body, especially when that movement happens in nature.

A 2023 study published in Scientific Reports found that walking in natural settings improved cognitive performance in ways similar to acute exercise. Researchers also suggested that combining movement with time in nature may amplify those benefits, creating stronger effects than either one alone.

In the study, participants who walked outdoors showed improvements in attention and working memory that were not observed in participants who completed the same activity indoors.

Science suggests that exposure to natural environments gives our brains a break from constant directed attention (screens, notifications, problem-solving), allowing cognitive resources like focus and working memory to recover.  When physical movement is layered on top of that restoration, the cognitive payoff can be even greater.

Cold weather introduces a mild physiological challenge that can further stimulate the brain:

• Increased alertness: Cold exposure activates the sympathetic nervous system, increasing norepinephrine; a neurotransmitter associated with attention, vigilance, and focus.

• Improved mood and mental clarity: Research on brief cold exposure (including cold air and cold-water immersion) shows increases in alertness, energy, and positive effects, along with reductions in stress and mental fatigue.

• Circadian rhythm support: Getting outside during daylight hours, even in winter, helps regulate sleep–wake cycles, which are tightly linked to attention, memory, and emotional regulation.
   

Together, cold air, daylight exposure, and movement create a powerful combination for supporting brain health during a season when many people struggle with low energy, poor sleep, or winter blues.

Exercise is already well known to support brain health by increasing blood flow, supporting neurotrophic factors linked to learning and memory, and improving emotional regulation. Outdoor exercise amplifies these effects.

Studies show that people who engage in physical activity outdoors experience:

• Greater reductions in anxiety and tension

• Improved mood and feelings of vitality

• Better attention and mental clarity
   

These benefits are especially important in winter, when reduced daylight and decreased activity levels can contribute to seasonal dips in mood and cognitive performance. Getting outside, even for a short walk, can make a difference.

Staying Safe While Hiking and Exercising Outdoors in Winter

Cold-weather outdoor activity comes with real benefits, but it’s important to approach it thoughtfully. If you’re heading out to local trails, especially at Wissahickon Trails preserves, keep these safety tips in mind:

1. Dress in Layers

Wear moisture-wicking base layers, insulating mid-layers, and a wind- and water-resistant outer layer. Layers allow you to regulate body temperature as you warm up while moving.

2. Warm Up Before You Go

Cold muscles are more prone to injury. Take a few minutes to do warm-ups, like leg swings, arm circles, or light movement, before starting your hike.

3. Protect Extremities

Hands, feet, and your head can lose heat quickly. Warm socks, gloves, and a hat go a long way.

4. Stay Hydrated and Fueled

Cold weather can dull thirst cues, but hydration remains critical for both physical performance and cognitive function. Bring water and easy-to-eat snacks to maintain energy.

5. Know Trail Conditions

Snow, ice, and mud can change trail difficulty quickly. Wear appropriate footwear, consider traction devices when needed, and choose routes that match your comfort level and experience.

6. Check Trail Status and Parking Conditions

Before heading out, check Wissahickon Trails’ social media channels for updates on trail conditions or temporary closures due to weather. During and after winter storms, some preserves may be closed to protect both visitors and trail surfaces.

It’s also important to note that most Wissahickon Trails parking lots are not plowed or treated. We strongly recommend waiting until roads and parking areas have been cleared before visiting our preserves.

7. Watch the Weather; and Your Body

Pay attention to wind chills, precipitation, and rapidly changing conditions. If you experience uncontrolled shivering, numbness, dizziness, or confusion, it’s time to head back and warm up.

Cold weather doesn’t have to be a barrier to staying active. In fact, it can enhance your physical and mental well-being when approached safely. With the right preparation, and by staying informed about trail conditions, winter can become a season of clarity, resilience, and connection to the outdoors.