Falling leaves and temperatures can mean three things. Everything will taste and smell like pumpkins, you’ll start hearing holiday music and it’s the end of Daylight Savings Time. That means it’ll be darker earlier. And sometimes, that makes it hard to stay committed to an exercise routine. If exercising in the winter is a challenge, you’re not alone.
Whether it’s crawling out of a warm bed to bundle up for a run or going to the gym after work instead of heading home for a hot meal, many people find it difficult to stick to a routine in the winter. After all, our body’s internal clock responds to light as a signal to be awake and dark as a signal to fall asleep! It just makes sense that we would crave the warmth and comfort of home when it’s cold and the sun goes down.
Regular exercise in the winter is important, though. In fact, in some ways, winter can offer benefits you don’t get in summer. According to Dr. Adam Tenforde, an assistant professor of sports medicine and rehabilitation at Harvard-affiliated Spaulding Rehabilitation Network, cold weather may actually improve endurance because your heart doesn’t have to work as hard, you sweat less, and you expend less energy, all of which means you can exercise more efficiently.
Other studies show that exercising in cold weather can transform white fat, more specifically belly and thigh fat, into calorie-burning brown fat. How’s that for motivation? If you need a little more of a nudge, try some of these tips to stay motivated for exercising in the winter.
Dress for the weather.
It’s been said that there is no such thing as bad weather, just bad clothing. If you’re exercising in winter weather, dress appropriately to avoid hypothermia or frostbite. Nothing will make a workout worse than being too cold. Whereas, in the right gear, a winter hike or bike ride can feel like a spring day. Remember, if you’re exercising outdoors in the dark, make sure that your clothing and shoes have reflective elements so you’re visible to traffic. Also, choose bright colors for an extra mood and energy boost!
Freshen up your routine.
Variety is a key to fitness success, so why not change up your music playlist, take a new class, change your running or walking route or set a short-term goal just for the winter months? This cooler and darker time of year may be the perfect time to finally learn how to do a proper pull-up, take a dance class, or tackle a virtual long-distance hike. There are many ways to be creative and keep your workouts on target. For example, The Conqueror app lets you imagine you’re completing the 500-mile Camino de Santiago pilgrimage, hiking virtually through France and Spain, and even earning a finisher’s medal. That’s cool, not cold. You may also really enjoy catching up with a friend or are obsessed with a new podcast. Perhaps you can intertwine your social-entertainment time with your workout. The possibilities are endless. You just have to think outside of the box!
Buddy up.
The power of partnership and extra accountability of exercising with a friend doubles when you’re motivating each other through a next-level challenge like exercising through the cold months. Knowing that someone is expecting you and that you’re supporting them can get you to lace up those shoes and hit the pavement a little easier than facing it solo. Getting started is the hardest part. Once you’re out and connecting with a friend, you’ll wonder why you considered staying inside.
Prep a warm reward.
A stretch in the sauna, a dip in the hot tub, or a snuggle under a warm blanket is something to look forward to. Looking forward to one of your favorite warm (and healthy) meals can be too. Speaking of warm foods, did you know that they make your digestive system run smoother? And this makes absorbing nutrients that your body needs for those workouts even easier. Now, that is a true reward! So sit back and enjoy that steaming cup of tea or a hot bowl of soup.
Keep your eye on the prize.
Even elite athletes get the winter blues sometimes. But they have a secret weapon. It’s visualization. Harness the mental power of visualization by creating a vision board of the outcomes you want to enjoy as a result of your hard work in the winter. Super-boost your visual reminders by following positive and energizing social media accounts. Or choose a seasonal mantra to remind yourself of the immediate and future rewards of honoring your body with movement. Some suggestions to start with are, “I don’t need to feel perfect to have a great workout today,” “I always feel great when I’m active,” or “My mind is my strongest muscle.”
Just because it’s darker outside doesn’t mean the light dims on your workout. Brighten things up with new gear, goals, connections, rewards, and reminders. And you’ll have a head start on spring.
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