If your new year's resolution is to get fitter, the winter weather may be delaying your plans. But exercising in the cold could actually bring benefits.

Although the conditions might not be optimal for outdoor exercise, doing sport in colder weather is very healthy for us.

But before you jump off your sofa, let us give you some more information about how colder temperatures affect your health, how you should dress and why a good warm-up is necessary.

Going outdoors helps strengthen our cardiovascular system, builds muscles and reduces our stress levels. The body also uses more energy when it is cold and inhaling cold air can reduce the risk of infections.

It is recommended to do two to three training sessions a week lasting between 20-40 minutes to benefit from exercise. Going to sports clubs, doing classes or even exercising with a friend will give you the motivation to get your sportswear on.

Remember to warm up properly before you start exercising though as otherwise you could get muscle strain or other injuries.

When exercising in cooler temperatures, remember to breathe through your nose otherwise you will irritate your airways. When you breathe through your nose, the air that arrives in the bronchi is warmed and purified.

Finally, wear the correct equipment, particularly on the upper body which is more sensitive to the cold. Avoid wearing cotton as it doesn’t breathe or release moisture. If exercising in the dark, also consider wearing reflective clothing so others can see you.