9 Winter Workout Tips To Keep You Motivated and Active

Cold weather, fewer daylight hours, snow and ice — there's no question that staying motivated to exercise throughout the winter can be a big challenge for many of us. And yet, exercise is key to maintaining physical and mental health, especially through the winter doldrums.

Need help getting out there when you'd rather stay home? Here are a few ideas for staying on track with your winter workout routine.

Read Related: At-Home Workouts: Home Gym Ideas and Tips

1. Find an Exercise Buddy

Ever notice how easy it is to cancel plans you have with yourself, but you're less likely to leave a friend hanging? Apply this principle to exercise and make a date with a friend, family member or personal trainer to meet for a workout. Whether it's a virtual meeting, over the phone or in-person, it doesn't matter, as long as you're motivated to keep your fitness date.¹

2. Get Social With Group Exercise

Group exercise classes are making their way back to pre-pandemic levels, and it's no wonder: Humans are social beings. Exercising with others can motivate you with positive feedback, friendly competition and the kind of accountability you get when you're part of a larger group. Your options are almost endless: Explore classes in yoga, dance, pilates, strength training, Zumba®, CrossFit® and more. Or look for running, cycling or swim clubs, pick-up basketball teams, soccer leagues or walking groups.¹

3. Set a Target Date

Consider signing up for an event that puts a date on your calendar, like a Run/Walk, 5K, half-marathon or multiday hike. Knowing you have a deadline to meet can help keep you motivated for the big event.²

4. Keep It Simple

On the other hand, if the idea of setting big goals or keeping up with a specific routine feels like a burden, simply commit to moving. Play with your dog in the park for 20 minutes, or listen to an audiobook while you walk around your neighborhood or on a local trail. Take a few extra laps around the grocery store or the mall, do some gentle yoga stretches before bed or lift light weights in your living room. Family dance parties in the kitchen count, too.¹

Sometimes, simply showing up in your workout clothes can motivate you to exercise. Try putting on your favorite workout gear and commit to 15 minutes of movement. If you still want to call it a day after those 15 minutes are up, go ahead and pat yourself on the back for showing up and getting it done.

Read Related: 7 Tips to Make Exercise a Habit

5. Dress for Success

Remember feeling that back-to-school excitement when you had a backpack full of new notebooks and a fresh box of crayons? New workout clothes or fitness gear can do the same thing. No need to overhaul your entire wardrobe or equipment — sometimes, replacing worn-out sneakers or trying a new yoga mat is all the motivation you need.¹

If you live in a cold climate but love exercising outdoors, stay motivated by dressing for the weather. In subzero temperatures or extreme winter storms, it's safer to exercise indoors. Otherwise, dress in layers of wool or fleece with a moisture-wicking fabric next to your skin. Keep your extremities protected from frostbite with gloves, a hat, thick socks and warm, waterproof shoes. Apply sunscreen (don't forget your lips!) and make sure you have polarized sunglasses to protect your retinas from snow glare.³

6. Focus on the Mental Health Benefits

For people who struggle with seasonal affective disorder (SAD), the winter months are tough. Even if you don't wrestle with SAD, the post-holiday slump of January through March can take a major toll on your mental health.

The benefits of exercise on your mental state are often noticeable almost immediately, with lower levels of stress, elevated self-esteem and an overall increase in a sense of well-being. In other words, it feels good to feel good.³

7. Turn to Tech

Exercise and fitness groups on social apps are a great way to stay accountable and connect with other people who have similar fitness goals and interests. Sign up for a virtual challenge for an extra boost of motivation and enjoy the virtual high-fives from your online friends when you meet your goals.²

Likewise, there's no shortage of apps you can access for free or at a nominal cost that can help you train for a 5K, provide a workout-of-the-day routine so you don't have to think about it or lead you through a heart-pumping cardio class. Wearable tech like fitness watches keep track of everything from your steps to your heart and breathing rates, and can even remind you when it's time to move.²

8. Pump Up the Jams

It's no secret that music gets the body moving. Consider turning up the tunes even before your workout to get you into the right mindset. And if your workout playlist sounds a little stale, change it up by adding different favorite tunes, or try something new and unfamiliar for variety.¹

Similarly, you might use your workout time to try a new podcast or catch up on your reading with an audiobook.

9. Set Yourself Up for Success

We've all heard the saying, “If you fail to plan, plan to fail." Find what works for you when it comes to streamlining your routine to make it more likely you'll stick to your workout.

You're probably familiar with the tip of setting out your workout clothes the night before for a morning workout. Take it a step further — go ahead and sleep in your workout clothes so you can roll out of bed ready to go (maybe don't wear your sneakers to bed, though — they can stay on the floor nearby).

Mentally prepare by putting exercise on the calendar, setting a reminder on your phone 30 minutes ahead of your workout or confirming your workout date with your exercise partner the day before. Reward yourself with the promise of something enjoyable when you're done — whether it's 10 minutes in your gym's steam room, a long soak, an episode of a favorite TV show or coffee with a friend.

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Author Bio

Anne-Marie Kennedy is a freelance writer with more than 20 years of experience covering health and wellness, personal finance, and real estate/investing.