The Winter Arc: Core Health Benefits of Cold Weather Exercise
- Dan Cooke
- 6 days ago
- 9 min read
Embrace your "Winter Arc," Detroit! Here are the core health benefits that you can obtain from cold weather exercise this winter, including our top recommendations for experiencing new activities in the Detroit region's world-class outdoors.
You can always smell it first. Long before the Detroit region's trails and forests become adorned in white, or even the first frost glistens across an open field. Several weeks prior to the industrial activation of a chair lift or searching the garage for your snowshoes.
Sometime in mid- to late-fall, without fail, a rouge gust of wind brings a crisp smell that alerts all of the senses to an undeniable fact: winter is coming.
For some of our local residents, that gust provides an early warning call to get out of dodge. A signal to vacate the outdoors and follow the birds south to warmer climates.
For others - our favorite cohort of recreationist - winter's arrival means the unlocking of one of the Detroit region's greatest assets. The unboxing of nature's greatest restorative gift. The illusive "fourth season" that nearly all Michiganders boast about in their reasons for living in the mitten, yet so few actual seem to love.
For me personally, winter in Detroit is my favorite season for countless reasons. Beyond the beauty of fresh snowfall across our local parks, winter brings out a sense of adventure unmatched in any other season. From the absence of crowds (and bugs) to the novelty of marking fresh tracks on a favorite trail or ski run, winter's bounty remains our region's most undervalued recreational asset.
This article goes beyond my personal affinity for the coldest months of the year. Here, Team Expedition Detroit advocates for why winter should be every outdoor enthusiast's favorite season due to the unique physical AND mental health benefits of cold weather exercise. Better yet, we even tack on our favorite winter past times.
Embrace your "Winter Arc," Detroit. We'll see you on the trails.
HEAT UP THE COLD: Physical Benefits of Cold Weather Exercise
During the warmer months of the year, participants on Expedition Detroit's guided tours have consistently inquired about one aspect of our operations: "When do you guys stop operating for the year?"
They're typically shocked at my response.
"Oh, we don't stop. We operate year-round. In fact, our cold weather hikes are actually the best for you."
A few seconds of blank stares is typically the final response before a topic change. But just to reiterate, that's not just our subjective belief. Research from reputable health institutions like Harvard Medical School and Aston University dogmatically back up our stance.
Here are physical health benefits of cold weather exercise vs. indoor - or even warm weather - exercise:
Enhanced Endurance | Cold weather exercise can supercharge endurance capacity compared to identical warm weather exercise since the colder temperatures reduce your heart rate and sweat production, therefore allowing you to exercise more efficiently. |
Fat-Burning Capability | Exercising in cold weather can transform "white fat," specifically belly and thigh fat, into calorie-burning brown fat. |
Sunlight Exposure | Cold weather outdoor exercise - even in overcast conditions - still provides much-needed sunlight exposure vs. indoor exercise. |
Boosted Immunity | Cold weather exercise not only helps you fight off any symptoms of a cold or flu, but reduces the likelihood of infection. |
Cross-Training Opportunities | The variable of conditions found during winter means that cold weather exercise provides unmatched opportunities for cross-training different muscle groups through a variety of exercises. |
On a personal level, one of the intangible benefits of founding this company back in 2022 has been the near-absence of "sick days" that I've experienced since then - especially during "cold and flu season." I whole-heartedly attribute the cold weather exercise inherent to leading guided hiking trips and snowshoe tours across the Detroit region's Michigan State Parks to this health trend.
And on behalf of our team, I invite you to experience the same with Expedition Detroit as you kick off - or maintain - your "Winter Arc" fitness goals in the new year.
EMBRACE THE CHILL: Mental Health Benefits of Cold Weather Exercise
Cold weather exercise in the Detroit region comes with a certain super-charged, X-factor too: it's fantastic for your mental health.
Why? Starting with the obvious, because it gets really, really cold around these parts. And dark. And gray. Basically, it gets very inhospitable, very quickly, for your average fair weather explorer.
If that sounds counter-intuitive, you're not wrong. Those conditions prompt more than half of Americans to become less active during the winter months. Unsurprisingly, most Americans' mental health also plummets during this time of year. Seasonal Affective Disorder ("SAD") especially runs rampant during this time of year, stemming largely from reduced sunlight, serotonin irregularities, social isolation from time spent indoors, and lower Vitamin D levels. As those who suffer from SAD are painfully aware, the condition can quickly spiral and compound on itself; symptoms of the disorder include loss of interest or pleasure in hobbies and activities as well as decreased energy and fatigue, therefore making the infliction increasingly more difficult to treat.
While medical professionals are still assessing how to effectively treat disorders like SAD, one commonly heralded "best practice" for mitigating - or altogether avoiding - the condition includes cold weather exercise. Medical studies have supported that exercising in nature "actually increases the levels of dopamine, serotonin, and natural endorphins that are released through the body,” says Dr. Morgan Busko of New York-Presbyterian Westchester, a sports medicine physician. Research has even shown that doing exercise in nature can help improve cognitive performance.
As we've covered before, cold weather exercise also provides an excellent opportunity to strengthen your mental resiliency. Consistently encountering - and overcoming - the discomfort of a Detroit winter will gradually normalize facing and conquering adversity. Beyond fortifying your capacity to recreate in all conditions, increased resiliency provides compounding benefits like improved self-esteem, confidence, creativity, and problem-solving skills.
Here are three ways that you could introduce resiliency into your wintertime recreational agenda:
TAKE ICE BATHS. Yes, believe the hype that you've seen all over social media. Taking regular ice baths (i.e., at least 11 minutes per week) have been purported to reduce inflammation and swelling, boost your mood, relieve sore muscles, aid in recovery, support immunity, and generally improve mental health.*
CAMP OUTDOORS. Camping season does not end during the warmer months. In fact, simply sleeping outside throughout the year has proven to improve immune system functionality and speed up metabolic rates. During winter, studies show that continuing to camp in cold conditions helps reduce inflammation, improve our brain's cognitive functionality, and further increase metabolism as the body burns more fat to keep warm.
LEARN A NEW SPORT. When the snow starts falling and the ice freezes over, a whole new wintry world of outdoor recreation comes alive. The Detroit region provides ample, beginner-friendly terrain for adventure athletes of all genres to learn, hone, and pursue mastery in novel recreational fields. Better yet, the act of acquiring a new skillset has been proven to diminish the onset of dementia, Alzheimer's disease, and other memory-affecting ailments.
When it comes to "learning a new sport," here are Expedition Detroit's field-tested recommendations for this Winter 2025-26 season.
GET OUT THERE: Expedition Detroit's 5 "Go-To Activities" for Cold Weather Exercise
The beauty of cold weather exercise is found in its spectrum of variety. Yes, you can absolutely continue trail running or hiking in most cold weather conditions. But especially when the snow gods start unleashing their bounty of blessings across the Detroit region, new opportunities await that simply do not exist during most of the recreational year.
These "Go-To Activities" highlight unique opportunities for cold weather recreation found only within northern climates like Metro Detroit. We hope they inspire your next snow day adventure.
1. Downhill Skiing or Snowboarding | Best for Action Athletes and Adrenaline Junkies
Did you know that Michigan has the second-most ski resorts of any U.S. state? Better yet, we have FOUR beloved ski resorts located within an hour's drive of Downtown Detroit. Even better still, each of Detroit's "Big Four Ski Resorts" are OPEN for the 2025-26 season, and currently have better skiing and riding conditions than most resorts in the mountain west.
Why should you consider skiing or snowboarding this winter? Oh boy...where to even begin. Beyond the phenomenal exercise that skiing and snowboarding provides for your legs, core, and even arms/shoulders for skiers, these sports are BY FAR the most exhilarating for speed hounds and adrenaline junkies. These sports are also the most appealing for every experience level, seeing as each of the "Big Four" ski resorts near Detroit feature terrain suitable for first timers to seasoned pros.
2. Snowshoeing | Best for Deep Powder Exploration
When the powder starts piling, it's time to bust out the snowshoes. We're talking at least 6 inches or more of compiled snowfall in order to fully capitalize on snowshoeing's efficacy of traveling across snow-covered terrain. The main benefit of snowshoes vs. hiking boots involves its "flotation" capacity, meaning snowshoes spread your weight evenly over a large, flat surface area to avoid sinking in or struggling through deep snow.
Snowshoeing attracts most winter recreationists due to the minimal amount of equipment required, the relative affordability of that equipment, and the negligible amount of skill required for proficiency on snowshoes. Beyond obviously acquiring a sturdy pair of snowshoes, we strongly recommend acquiring multi-sport trekking poles for additional stability.
Always remember to dress appropriately for the conditions, especially when snowshoeing. Best practices are to start "slightly cold" at the trailhead, seeing as your body temperature will warm up dramatically as you engage the trail. You will burn noticeably more calories snowshoeing vs. hiking, especially given the additional weight on your feet.
BOOK A GUIDED SNOWSHOE TOUR WITH EXPEDITION DETROIT!
3. CROSS-COUNTRY SKIING | Best for Long Distance Trail Expeditions and Cardio Fanatics
In case you haven't heard, the Detroit region's rolling topography - especially along its outer rim along the Jackson Interlobate Range - has made Southeast Michigan a cross-country skier's paradise for over a century. Most of our region's first trail systems were built specifically for cross-country skiing. Huron Meadows Metropark even maintains both skate-style and classically groomed cross-country ski trails, covering more than 15 miles of trails groomed for tracked, classic skiing and more than 11 miles of trails groomed for skate-style skiing on moderate terrain with rolling hills.
Why should you consider cross-country skiing, especially in relation to downhill skiing? While both exercises provide a great workout, cross-country skiing offers a low-impact, joint-friendly, yet heart-pounding cardio workout that's an ideal off-season pairing for runners and cyclists. Cross-country skiing, with its narrow skis and gliding stance, challenges balance, builds lateral stability in the hips, all while strengthening your arms, legs, and core. Cross-country skiers that ski at least 60 minutes per week during the winter can even benefit from cited reduced risk of heart attacks, development of type 2 diabetes, stroke, and developing high blood pressure.
4. Late Season Hunting | Best for Conservation and Deep Woods Contemplation
Hold up - a hunting activity in a winter-themed article?
That's right, Detroit region residents. Due to our over-abundance of whitetail deer, the Michigan Department of Natural Resources has specifically created special extended hunting periods that last until the end of January for our local hunters. In fact, the DNR is practically begging for hunters to stay out in the field and focus their efforts on harvesting a doe.
Beyond vitally aiding in our state's wildlife conservation efforts, there are non-game taking rationales for keeping the camo out of storage for the next month and a half. With regard to physical exercise, any successful hunter can attest to the feat of strength that accommodates retrieving a harvested whitetail.
However, Expedition Detroit is a firm believer that the main benefit of hunting stems from the mental aspects of the activity - especially during the winter months. Beyond the resiliency required to sit in the stand in sub-freezing temperatures, the ethereal sensations of watching the sun rise and set over a snow-glistened landscape, silently and purposefully observing the natural world around you, and all while trying to minimize your influence on your natural environment - until a pivotal moment - provides a grounding and primal experience that all outdoor enthusiasts should enjoy.
5. Hiking and Running | Best for Thawing and Lighter-Snow Conditions
We believe it was Confucius who first penned the ancient proverb, "If it ain't broke, don't fix it."
Alright. It was definitely not Confucius. Regardless, the concept absolutely applies when it comes to continuing your hiking and trail running cold weather exercises all winter long!
Even the most passionate winter aficionados know that not all conditions are created equal. For example, as I type these words, it's currently ~50ºF outside in Metro Detroit. The foot+ of snow that had blanketed the Detroit region a week ago is rapidly melting, knocking out at least two of the five activities listed here.
That's the primary benefit of hiking and running throughout winter: it's almost always an option, especially hiking. There's no off-season for the Detroit region's trails, so even when the snow is a no-show, you can always lace up the boots or sneakers for an outdoor adventure. Better yet, you can always book a guided outdoor experience with yours truly.
BOOK A GUIDED WINTER HIKE WITH EXPEDITION DETROIT
This article serves as an opinion piece to educate but should not be used as direct medical advice. Always consult your healthcare professional(s) before making changes to your medications, diet, or physical activity habits.
*Note: Medical experts recommend avoiding ice baths if you have a history of heart problems.
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