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The weather is turning cold in many parts of the northern hemisphere, but cold weather doesn’t mean you have to stop your exercise routine.

We spoke with CNN wellness expert Dr. Leana Wen, to find out how to keep moving in the winter. What kind of exercise is best in cold weather? How can people safely and enjoy participating in outdoor physical activity when it’s cold outside?

Wen is an emergency physician and clinical associate professor at George Washington University. She previously served as Baltimore’s health commissioner.

CNN: How much exercise should people do each week?

Dr. Leana Wen: Regardless of the season, adults should at least aim for it 150 minutes per week of moderate-intensity physical activity, according to the US Centers for Disease Control and Prevention. This includes exercise such as jogging, cycling, tennis – and in the winter, skiing and snowshoeing. Vigorous household tasks such as shoveling snow can also count.

CNN: Do we have to do all those 150 minutes at once? How about getting a little exercise every day?

That exercise is worth it. According to one recent study, People who got this amount of exercise per week had a 31% lower risk of mortality, a 27% lower risk of developing cardiovascular disease and a 12% lower risk of developing cancer compared to inactive participants. Importantly, those who achieved just half this amount (75 minutes per week) also had substantial health benefits, with a 23% lower risk of premature death, a 17% lower risk of developing disease cardiovascular and 7% lower risk of developing cancer.

Wen: It is not ideal to remain sedentary most of the time. A recent study concluded that people who sit predominantly at work they have a 16% higher risk of all-cause mortality and a 34% higher risk of cardiovascular disease. These more sedentary individuals must compensate for their lifestyle by engaging in even more physical activity compared to those who move more at work.

When possible, try to get some exercise every day, even if it’s just 10 to 15 minutes of brisk walking. You still can do a longer session on the weekend when you have more time – that has benefits – but it’s important to move throughout the day.

CNN: Is indoor or outdoor exercise better for you?

Wen: The type of exercise that is best is whatever you can do consistently.

Some people love going to the gym and this is their favorite place to exercise regardless of the weather. Great – should continue this practice. Others may not like the gym, but they don’t like exercising outside when it’s cold. Also great! It’s good to replace your regular outdoor run in the winter with an indoor session on the treadmill or elliptical machine.

If you want to exercise outdoors, even if it’s cold outside, that’s fine as long as you take some precautions.

CNN: What precautions would you take to exercise in cold weather?

Wen: There are five important steps to consider.

First, know yourself. Are you someone who is used to exercising in cold weather or trying it for the first time? If it’s the latter, and especially if you’re older and have chronic medical conditions, you should check with a doctor and, assuming you’re cleared to go, start slowly.

Gradually increase the time you are outside. Stay close to your house or vehicle so you can go inside if it gets too uncomfortable. Instead of doing a long round trip, consider shorter loops on the same path so you can always make it to shelter if you need to end your workout early.

Second, know the weather. Look up the forecast in advance and be aware of factors such as wind chill, which can make the temperature feel much colder than the thermometer may indicate. Try to go in the warmest part of the day. And avoid rain and snow, which can also make you feel much colder.

Third, know the risks and anticipate accordingly. Two specific health risks related to colds are hypothermia and frostbite. Hypothermia is abnormally low body temperature caused by loss of body heat faster than it can be produced. It can be dangerous and can lead to death. Frostbite is an injury to a specific part of the body caused by exposure to freezing temperatures.

You can reduce the risk of hypothermia by wearing appropriate clothing for the weather in your area. This includes wearing layers and choosing materials such as technical fabrics that wick sweat away from the body, then taking layers off and putting them back on, depending on where you are training and how you feel.

You can reduce the risk of frostbite by covering the most sensitive parts of your body, such as your ears (with earmuffs or a hat) and your hands (with gloves). If you get wet in the rain or snow, be sure to take off your wet clothes as soon as you get home, dry off, and warm up.

Fourth, make sure you hydrate. People often associate the need for hydration with exercising in hot weather. But it’s also important to stay hydrated when exercising in cold weather, especially since the cold can even reduces the feeling of thirst so your body doesn’t give you feedback that you need water. It’s always a good idea to hydrate before exercising, and if you’re going to be outside for more than an hour, bring a bottle of water or electrolyte solution with you.

Fifth, tell others about your plan. One of the characteristic symptoms of hypothermia is confusion. People become disoriented and may not know they need to turn to the heat. On very cold days, and especially if you’re not used to exercising in cold weather, go with someone else. If you go out alone, make sure someone knows where you are and knows to call for help if you don’t return by a certain time.

CNN: Are there situations where it’s better to stay indoors?

Wen: This sometimes depends on the individual. Many people will not like to exercise outdoors when it is raining and snowing. For some, this will vary by sport. For example, I would run at a lower temperature than I would cycle. The tolerance for certain temperatures depends on the person and what they are used to.

The best advice is to stay in your comfort zone. If you’re doing something you’ve never done before, go with someone else and make sure you have a plan to quickly get to a warm place you’re not feeling up to.

Take extra care if you are older, on medication, or have chronic medical conditions that can affect your body temperature regulation. Whether you’re a beginner or an experienced outdoor athlete, hydrate and do dynamic stretches before and after training. And listen to your body – know your limits and be cautious, especially when dealing with extreme weather conditions.

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