Winter Movement Science: Cold Weather Exercise, Heart Health, and Staying Active Indoors

How cold affects muscles, blood flow, and cardiovascular risk—plus practical ways to keep moving safely indoors and out. Biomechanist Katy Bowman and biologist Dr. Jeannette Loram explore how cold air and cold water affect muscle function, blood flow, heart rate, and blood pressure during exercise. They unpack how vasoconstriction increases cardiovascular demand, and why activities like snow shoveling and cold-water swimming carry specific risks. The episode also offers practical strategies for continuing to move safely outdoors throughout the winter months. Even when winter keeps many of us indoors, movement doesn’t have to disappear. Karri Bowen-Poole of Smart Playrooms joins Katy to discuss how indoor spaces can be designed to encourage movement for kids, teens, and adults. They share ideas for simple, versatile equipment that supports strength, coordination, and play, explain why visible and aesthetically pleasing setups matter, and describe how rotating movement tools over time helps sustain interest as needs and abilities evolve. Enhanced Show Notes and Full Transcript 00:14 Discussing Cold Weather and Its Impact 01:19 The Dynamic Collective 03:07 Practical Tips for Exercising in Cold Weather 03:43 The Importance of Balance, Slip Training, and Other Winter Exercise Tips 10:45 Cardiovascular System, Cold Weather, and Snow Shoveling 21:52 Cold Water Immersion and Its Effects 29:46 Listener question: Hallux Limitus and Foot Issues 36:02 Introducing Smart Playrooms LINKS & RESOURCES MENTIONED Katy’s 2025 Advent featuring Venn Designs Air Chairs Smart Playrooms x Move Your DNA equipment picks Smart Playrooms setting up a teen room Smart Playrooms Sport Court section CONNECT, MOVE & LEARN Join Our Newsletter: Movement Colored Glasses Follow Katy on Substack Try Katy's Virtual Studio Free for 7 days! MADE POSSIBLE BY OUR WONDERFUL SPONSORS: Peluva: Five-toe minimalist shoes that move like you do—take 15% off with code NUTRITIOUSMOVEMENT . Smart Playrooms: Beautiful playroom design and movement-rich equipment— save 10% on monkey bars and rock-wall items with code DNA10 . Movemate: Active standing boards with smoothly articulating wooden slats. Designed to keep you moving without interrupting your focus. Ikaria Design: The Soul Seat® offers height-adjustable, multi-position sitting—get 10% off new chairs and desks with code DNA10 . Venn Design: Beautifully upholstered ball-shaped Air Chairs that encourage dynamic sitting. My Happy Feet: Toe-spacing socks that gently realign toes for comfortable recovery—take 20% off with code MYDNA . Thoughts/questions email us at podcast@nutritiousmovement.com Your Voice on the Podcast: Read The Credits

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Winter Movement Science: Cold Weather Exercise, Heart Health, and Staying Active Indoors is an episode from Move Your DNA with Katy Bowman by Nutritious Movement.

This episode is 64:32 long.

This episode was published on Jan 14, 2026.

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