Does exercise drop off your to-do list in the winter months? Maybe you feel like you don’t have time during the holiday hustle and bustle, or perhaps you struggle to stay motivated to move when it’s cold and dark outside. Spending time on the couch, snuggled up with a blanket, might sound way more appealing.
“Get that workout in, and then get cozy,” says Kyle Blum, a personal trainer at UNC Wellness Centers. “This is a time of year when a lot of people stop their activity, but it’s important to find ways to keep moving and maintain routine.”
Exercise will help boost your immune system as respiratory viruses circulate and it can help your mental health if winter is difficult for you.
“When you’re depressed by dark days or feeling stressed by the season, exercise can help you feel good,” Blum says.
Blum shares some advice for moving when it’s cold outside.
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Get the right gear.
If you prefer to exercise outside, it’s important to dress appropriately.
Wear layers, starting with a base layer that wicks away sweat, which will make you cold. Your middle layer (you may need more than one) should be fleece or down, because these layers provide most of your insulation and warmth, and your top layer should be a lightweight jacket that can protect against rain and wind. Be sure to protect exposed skin with hats, headbands, neck gaiters and gloves.
If you’ll be walking or jogging outdoors in the early morning or evening, be sure to wear reflective gear and have a source of light, such as a headlamp. Be mindful of weather conditions; you don’t want your run ruined because you slipped and fell on ice.
“If possible, try to modify the time you work out in colder weather so that you don’t have to be in the dark and cold,” Blum says. “Maybe you can do a mid-morning or early afternoon break if it works for your schedule.”
It’s important to spend some extra time warming up if you exercise in the cold, Blum says. And drink water; you can still get dehydrated in the cold.
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Find a workout buddy.
If you struggle with motivation to exercise in the winter, it might help to find some external accountability.
“An accountability partner or workout buddy can be that push you need to get out of bed and get going,” Blum says. “You’ll count on each other to show up and stick to your goals.”
A workout buddy can help you make the best of an inside activity.
“Maybe you don’t enjoy walking inside on a track or in a mall as much as you enjoy walking outside, but a friend will keep your workout entertaining and engaging,” Blum says.
Your exercise partner doesn’t even have to be local; you can stay in touch with friends by setting up a remote accountability challenge, where you text each other pep talks and check in when your workout is completed.
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Try something new.
The winter months are a great opportunity to try an entirely new activity.
“There are a lot of health benefits to changing up your routine,” Blum says. “It’s an opportunity to work different muscles and give your body a different stimulus to respond to.”
If your workouts are mostly outdoor runs, winter is a great time to start an indoor strength program or check out the local climbing gym. You could explore the wide variety of yoga classes available online or in your area. Maybe you find a new aerobics or dance class at your local community center or commit to working with a personal trainer at your gym.
“Signing up for a class or a personal training session are also great ways to hold yourself accountable and get out the door to your workout,” Blum says.
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Set a goal.
It’s hard to remember on the dark, cold days, but spring and summer are right around the corner.
“I’m a big believer in getting something on the calendar as another way to motivate yourself,” Blum says. “If you sign up with a friend, you can pair your goals and push in the same direction.”
Consider whether there’s something happening in those warmer months that you’d like to do, like a road race, bicycle trip, adult sports league or a vacation that will require a lot of walking. If you don’t exercise in the winter, doing those things will feel more difficult. You can remember your goal on those cold days and be ready for fun in the sun.
Struggling to maintain healthy habits? Talk to your doctor. If you need a doctor, find one near you.