Spending time outdoors in cold weather has health benefits. How to stay warm and happy when it's chilly.

As the days get shorter and the colder air begins to settle in, many of us retreat indoors, longing for the warmth of a cozy blanket, fireplace and a toasty beverage. While we need those comforting moments, it's also essential to remember the benefits of spending time outdoors, even when the weather turns cold. From boosting mental health to improving physical well-being, staying connected to nature is vital no matter the season. And with the right strategies, you don't have to let the chill outside keep you inside.

Research over the past two decades has shown that nature reduces stress, improves mood and enhances focus. In colder weather, the crisp air and quiet landscapes can bring a unique sense of peace and rejuvenation. Yet many of us hesitate to venture outside because of the discomfort from the cold.

But with thoughtful preparation, you can stay warm and extend your outdoor time, ensuring you reap all the benefits nature has to offer. “Only about one in five adults and teens get enough exercise to maintain good health,” Dr. Robert Graham, internal and integrative medicine physician and co-founder of FreshMD, tells Yahoo Life. “Being more active all year-round can help all people think, feel and sleep better, and ultimately be happier.”

Graham adds: “Remember, exercising in the cold can burn more calories than usual because your body has to work harder to regulate its core temperature. So dress accordingly: Plenty of layers and moisture-wicking clothing are the best defense.”

How to layer

The key to staying warm starts with layering. Each layer serves a purpose, creating a system that traps heat, wicks moisture and protects against wind and precipitation.

Emiel DenHartog, department head of textile engineering, chemistry and science at North Carolina State University, tells Yahoo Life that insulation is created by “holding the air still around the fibers in a textile material.” He adds: “Multiple layers often work better than one single layer, as it generally creates an overall bigger static air layer and is easier to wear than one very thick layer would be. It also allows for better adjusting insulation based on activity.”

Here's a breakdown of what to wear:

Base Layer

• Why it’s important: This is your first defense against moisture. A good base layer wicks sweat away from your skin, keeping you dry and preventing that icy chill.

• What to look for: Choose fabrics like merino wool or synthetic materials like polyester. Avoid cotton — it absorbs moisture and stays wet, which can make you colder.

The brand I use and recommend the most: Hot Chillys.

Middle Layer

• Why it’s important: This layer insulates, trapping heat close to your body.

• What to look for: Opt for fleece, down or synthetic insulation. If you're planning an active outing, synthetic materials may be better, as they retain warmth even when damp.

The brands I use and recommend the most: Royal Robbins and Krimson Klover.

Outer Layer

• Why it’s important: This layer protects against the elements like wind, snow and rain.

• What to look for: Look for a shell that’s windproof and waterproof but still breathable. Gore-Tex or similar materials are excellent for ensuring you stay dry and warm.

The brands that I use and recommend the most: The North Face, Free Country and Fjallraven.

Steve Wisotzki, a retired Navy Seal, tells Yahoo Life: “If your feet lose function when it’s wet and cold, you’re putting yourself and team in danger. Great socks that keep your feet warm and dry are a vital piece of gear, and the Sealskinz waterproof socks that we were issued for cold weather training were a game changer.”

Accessories that make a difference

Keeping extremities warm is often overlooked, but it’s crucial for overall comfort. Here are tips for choosing the right accessories:

Hats and face coverings

• Why they’re important: A significant amount of body heat escapes through your head and face.

• What to look for: Wool or fleece hats work best. For added warmth, consider a neck gaiter to protect your face from biting winds. This also protects your face since facial skin can be very sensitive in colder climates.

Gloves and mittens

• Why they’re important: Fingers are highly susceptible to frostbite and can lose heat quickly.

• What to look for: Layered gloves — liner gloves made of wool or synthetic materials with insulated, waterproof mittens over the top — offer the best protection.

The brands I use and recommend the most: L.L.Bean and Halfdays.

Socks and footwear

• Why they’re important: When your feet get cold it can quickly cut your outdoor time short.

• What to look for: Wool socks are your best friend in winter. Avoid cotton, as it retains moisture. Insulated, waterproof boots with adequate traction can keep feet warm and safe on icy terrain.

The brands I use and recommend the most: Merrell, Sorel, Skechers.

Hand and foot warmers

• Why they’re helpful: These small, portable heat packs can provide hours of warmth, especially during prolonged exposure.

• What to look for: Disposable hand and foot warmers are convenient for short trips. For a more sustainable option, consider rechargeable or reusable warmers.

Don’t forget to hydrate and fuel up

Cold weather can trick you into thinking you don’t need as much water, but staying hydrated is just as important in winter as it is in summer. Dehydration can reduce your body’s ability to regulate heat, making you feel colder faster. Similarly, snacking on calorie-dense foods like nuts, dried fruit or chocolate can provide the energy your body needs to generate heat.

Despite the chill, winter landscapes have a unique magic. Whether it’s the sparkling frost on trees, the serene quiet of a snowy path or the invigorating feel of cold air on your skin, there’s something special about being out in nature during this season.

Winter doesn’t have to mean the end of your outdoor adventures. By dressing smartly, staying active and preparing for the elements, you can continue to enjoy the benefits of time spent in nature.

Jennifer Walsh is a writer, founder of Wellness Walks with Walsh and co-author of Walk Your Way Calm.