With winter in full swing, finding the motivation to get out of bed and exercise can be a struggle. That’s why we’ve put together some top tips to help you beat the chill.
You set the alarm for your five o’clock workout, but you wake up and it’s dark and cold. Five more minutes can’t hurt, right? You hit the snooze button and before you know it, you’re rushing to shower and get out the door just to make it to the office on time.
Short, cold days can make it hard to find time to exercise, plus there’s the added worry of injury if you haven’t warmed up enough. But keeping your exercise routine consistent all year round is the key to staying fit and healthy. A study published in the ‘Journal of Medicine and Science in Sports and Exercise’ found that taking a seasonal break from exercise had a negative impact on weight loss, as weight gain during the off-season wasn’t easily reversed when normal exercise resumed. Another study in the ‘Australasian Journal of Ageing’ found that consistent exercise also improved mental health as you age. So, before you settle down on the couch in front of the heater, try some of these tips to keep you motivated in the cold:
Gear up – Johannesburg physiotherapist Diane Teles suggests investing in good quality climate control gear (like lightweight shirts and pants that are heat-regulating and sweat-wicking) to keep you feeling good while working out this winter. Remember, you’ll heat up pretty quickly once you start elevating your heart rate, so opt for layers.
Warm up indoors – Starting with a warm up indoors will not only help you prevent injuries, but also kick-start your workout, making it easier to step out of the house. And for those really chilly days, Diane suggests investing in some indoor equipment, like a treadmill or bike rollers (a set of metal drums that allow you to ride your bike while stationary).
Break it down – With shorter days, it might be easier to break up your workouts into multiple sessions, making them a little less intimidating. Varying your heart rate throughout the day also makes your workout time more effective. If you normally train for an hour in the morning, you could try 20 minutes in the morning, 20 minutes at lunch time and 20 minutes after work.
Set a target – You’ll struggle to stay motivated if you aren’t working towards something. Sign up for a mid-winter challenge like a race, and set yourself an ambitious goal, so you’re forced to keep your workout sessions intense and focused.
Buddy up – “Join a group session, get a personal trainer or find a training buddy,” Diane suggests, “it’s a lot harder to skip a session if someone is waiting for you on the other side of your warm duvet.”
Keep it interesting – Now might be the perfect time to try something new to help you stay engaged and keep you from stagnating in your normal routine. Think of something that’s always piqued your interest and give it a bash – whether it’s a variation of your normal training or a completely new form of exercise.
Don’t let the chill keep you from smashing it at the gym or beating your personal best. These small changes can help keep you on track and fighting fit throughout the winter months.
Sources:
- https://www.ncbi.nlm.nih.gov/pubmed/18202572
- https://onlinelibrary.wiley.com/doi/pdf/10.1111/j.1741-6612.2010.00441.x
- https://www.rd.com/health/fitness/rules-working-out-winter/
- https://www.everydayhealth.com/fitness/choosing-workout-clothes.aspx
https://www.mensjournal.com/health-fitness/8-ways-to-avoid-a-winter-workout-rut
