Are you struggling to maintain the exercise routine you managed to perfect in the summer months? You are not alone. Getting yourself into the gym or heading out for a run on cold dark mornings and evenings takes a lot more motivation than it might do in any other season. When the days are shorter and it takes nearly 15 minutes just to dress up warm enough to withstand the outdoor temperature, it is no surprise you feel less motivated to fit in a winter workout. But the winter temperatures are no reason to press pause on your exercise goals and regimen altogether. We share 10 tips for staying motivated in the winter.
1) Make a plan you have to stick to
Just as with most things, setting out a plan to your goals is a great way to stay motivated. Plan all you need to do, schedule time for your activities, put it in your diary and be disciplined to pull it off and keep doing this each time so it becomes part of your lifestyle and your active health insurance policy. Our bodies crave routine, a routine which will lead to a better you. Instead of waiting for New Year's resolutions, start now to set those goals, ideally for the year and work towards them. Whether it is to feel better about yourself, change your body or even just de-stress, stay in a routine as it becomes only harder to come back to when we lapse. Once those goals are set, create a plan to get there even if it is just by starting to add the workouts into your calendar – it will give those sessions more importance.
2) Keep yourself warm
Before you start working out or even think about going outside, you should try to raise your internal body heat by mimicking the activity you are about to do and perhaps add a few stretches once you are warm. There are also effective pre activity warm up oils and creams available if you feel there is a need to use these. The things mentioned are a good way to loosen up your muscles and get into the workout mindset while raising your body temperature. It gets your body prepared for the cold elements of winter. If your body does get a bit cold it is generally not that bad, think positive as cooler environment tends to boost our metabolism and hence burn a few more calories too which for most people is important and more than just a bonus.
3) Have the right kit
There is no such thing as bad weather, there are just bad clothing choices. Positive mental attitude is key. If you are heading outdoors, we advise you to invest in some good quality winter active wear. Thermal leggings, warm socks, buff, hat, gloves or even headbands, whatever works for you. Think about warm, but light layers of workout wear that make you feel great without weighing you down. Starting out well equipped will help warm your muscles up for exercise, and you can always shed them if you get too warm, so think layers. It makes outdoor training much more comfortable and reduces the risk of catching a chill. And it isn’t just if you are training outside. Even if you are just in the gym, investing in some new workout gear can really help with your motivation. New top, shoes or headphones for example. It is hard not to take new kit, whatever it may be to wear in the gym.
4) Know what time of the day works best for you
Carve out a consistent time every day or every other day to exercise—and make sure it works with your schedule. If you prefer an early morning session, plan your day ahead and lay out your workout wear the night before. If you like to workout during your lunch hour, ensure to book out your time. In which case, plan and where needed pack a lunch for yourself the night before so that you aren’t suffering later in the day from lack of food.
5) Recruit a workout buddy
Book a personal trainer, grab a friend, or family member to hold you accountable. Having someone to exercise frequently with also opens the doors of opportunity to trying something new. You don’t need a gym or studio, just each other.
6) Do your workouts at home
We know we definitely don’t need a gym to exercise. You can get a solid workout in from relatively anywhere, especially with the help of a personal trainer who can set you a versatile, realistic, tailor made programme. If you like to use certain weights or machinery when you work out, consider purchasing some equipment or suitable alternatives. You won’t have any excuses and your motivation won’t waver.
7) Get Active
It sounds too simple to be true, but people with the highest levels of non-exercise activity (things like walking, gardening, etc.) burned significantly more calories each week than those who clock up a few miles on the treadmill. Focusing on being physically active every day in any capacity you can, rather than only being active during a workout. Make small adjustments in your daily routine so that you become more active, after all, we are made to move.
8) Do a few breathing exercises
This is a simple way to get the blood flowing again and get oxygen to your brain. If you are feeling unmotivated, it is probably because you are feeling sluggish or simply a bit lazy. By focusing on your breathing for a few minutes and emphasising long, deep breaths, you can clear your mind and boost those energy levels, making it a lot easier to slip into your workout routine.
9) Remind yourself why it is important
Research shows that exercise can help boost your mood and even alleviate long term depression. This is important, especially during winter, when Seasonal Affective Disorder (SAD) is more common. In those moments when you have to climb out of a warm, cosy bed and head into the cold, it can be difficult to remember how great you will feel afterwards. Exercising on those dark cold days will actually help boost your body's 'feel good' endorphins to help blast away those winter blues. Exercising has been found to boost your body's serotonin, norepinephrine and stress response to help induce a natural state of calm leading into the hectic festive period. Think of how much better you will feel after the winter workout—and how much worse you might feel if you don’t.
10) But most importantly, be kind to yourself and your body
It is much harder to stay motivated when you don't take enough time to relax and recover, leaving you feeling tired and sluggish. When you get back from a fitness session, treat yourself to a long hot bath with some salts to soothe tired and aching muscles. Also, it is very important to make sure you are getting enough sleep.