‘In the park! The weather is amazing’: Milind Soman works out at -2°C; how safe is cold-weather exercise as you age?

Milind Soman shares his work out regimen in freezing temperatures (Source: Instagram/Milind Soman)

Staying active as we age often feels harder, especially when weather, motivation, or daily responsibilities get in the way. Cold mornings, stiff joints, and the temptation to stay indoors can easily derail fitness routines, particularly for people in their 50s and 60s. Yet, some individuals continue to challenge these barriers by focusing on consistency rather than comfort, showing that movement doesn’t need perfect conditions to be effective.

Milind Soman’s recent posts have sparked conversations around what long-term fitness really looks like. In a recent Instagram update, he shared a glimpse of his outdoor training in freezing conditions, writing, “In the park! The weather is amazing, -2°C, and such beautiful parks to run in Vienna. Happy holidays, everyone! My last long run starts tomorrow, covering around 120km from Vienna to Györ. Fun! Fun! Fun! (sic)”

The visuals showed him doing pull-ups in a park and running outdoors despite the cold, reinforcing the idea that regular movement can be adapted to different environments rather than skipped altogether.

Sadhna Singh, senior fitness and lifestyle consultant at HereNow Official, tells indianexpress.com, “Exercising outdoors in cold weather can be safe and even beneficial for people in their late 40s and beyond, provided it is approached with preparation and self-awareness. Cold exposure places additional demand on the cardiovascular system, so individuals with underlying heart, respiratory, or joint conditions should be especially cautious.”

She adds that a longer warm-up is “essential to raise body temperature and improve joint mobility gradually.” Layered clothing that insulates without restricting movement helps maintain core warmth, while protecting extremities like hands, ears, and feet is critical. It is also essential to adjust intensity based on how the body feels rather than pushing through discomfort, as cold muscles are more prone to strain.

According to Singh, short daily workouts can be highly effective when performed consistently. The body responds more to regular stimulus than to occasional intense sessions.

She states, “Even 15 to 20 minutes of focused movement can preserve muscle mass, maintain joint health, and support cardiovascular endurance if the exercises are well chosen. Over the years, this approach has helped slow age-related muscle loss, improve metabolic health, and build functional strength that supports daily activities. The cumulative effect of daily movement also keeps the nervous system active and coordination sharp.”

Exercise alone cannot sustain fitness as we age without adequate recovery and internal balance. Singh says, “Sleep is when muscle repair, hormonal regulation, and nervous system recovery occur, making it foundational for strength and energy. Hydration supports joint lubrication, circulation, and temperature regulation, all of which become more important as the body ages.”

Mental calm plays a surprisingly powerful role, Singh notes, as chronic stress elevates cortisol levels, which can accelerate muscle loss, disrupt sleep, and increase inflammation. “Together, sleep, hydration, and mental well-being amplify the benefits of exercise, while neglecting them can blunt progress or even lead to burnout and injury. Long-term fitness is the result of how well movement, recovery, and mental health work together.”

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.