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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. Yet, exercise is key to maintaining physical and mental health, especially during the winter doldrums.
Need help getting motivated when you'd rather stay home? Here are a few ideas for staying on track with your winter workout routine.
1. Workout Indoors
It may seem obvious, but it’s worth stating: If the idea of bundling up to head outside for a wintry workout keeps you indoors … feel free to stay there!
For many, the idea of working out in a warm indoor environment helps them stay motivated through the winter, and consistency counts when it comes to exercise. Whether you’re exercising at home, at a gym or at a local rec center, there are plenty of indoor options available to keep you moving. The availability of exercise apps, virtual online classes and workouts on social media means you don’t need to leave your house to hit your exercise goals.1
2. Try Something New
Battle boredom with new activities to reinvigorate your winter workouts. Trying something new — like a dance class, yoga, cross-country skiing or different strength training — not only challenges your muscles but also keeps your mind engaged while you strive to master something new. Excitement about a new activity makes it easier to stay consistent in colder months.1
3. Join a Gym
A gym provides a climate-controlled environment that helps you stay active when it’s tempting to use cold and unpleasant weather as an excuse to skip a workout.
Gyms typically offer a diverse assortment of cardio and strength training equipment, group classes, one-on-one training and, often, other amenities such as a steam room, sauna or massage therapy.2
Gyms with a swimming pool are particularly beneficial, allowing for low-impact, full-body exercise that improves strength and cardiovascular health. Swimming can be invigorating even in colder months and adds variety to your routine. Who knows, maybe you'll be inspired to join a swim team.
4. 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 or family member to meet for a workout. It doesn't matter if it's a virtual meeting, over the phone or in person as long as you're motivated to keep your fitness date.3
5. Work With a Trainer
Sometimes we need a little one-on-one attention to get going. Working with a certified trainer may provide the personalized coaching, accountability and inspiration you need to spice up your fitness routines and stick to them through the winter.
A professional trainer will create workouts tailored to your needs and goals, learn what motivates you so your sessions are efficient and ensure you’re using the correct technique to reduce your chance of injuries.
Having a standing workout with your trainer on your calendar (that you’re paying for) might just be the encouragement you need to keep pushing forward.2
6. Get Social With Group Exercise
Group exercise classes are returning 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 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, basketball teams, soccer leagues, hockey or walking groups. Embrace the season and host a mini tournament of winter sports, competing with family and friends in skating, skiing, sledding and snowshoeing.
7. Set a Target Date
Challenge yourself and consider signing up for an event that puts a date on your calendar, like a run or walk, 5K, half-marathon or multiday hike. Knowing you have a deadline to meet can help keep you motivated for the big event.3
8. 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. You may find it’s much easier to be consistent when you set small, achievable goals.1
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!
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.
9. Adjust Your Workout Time
Some people like to exercise first thing in the morning while others use exercise to unwind at the end of the day. The best time of day to exercise is the time that works for you.
If you’re usually a morning mover but are having trouble facing the cold first thing in the morning, try switching to evenings. If it gets dark too early and you find evening workouts difficult, try exercising at lunchtime. Experiment to figure out what time of day is best for you, and put your workout on your calendar.3
10. Warm Up and Cool Down
Get your blood moving and muscles warmed up before exercising, particularly if you’re working out in cold weather. A thorough warm-up will increase your muscle temperature and reduce your chances of injuries.1
Start with several minutes of low-intensity movements like lunges, squats, jumping jacks, knee raises and arm swings. Don’t forget to spend a few minutes at the end of your workout cooling down to lower your heart rate and stretching to keep your muscles flexible.1
11. 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? Buying workout clothes or fitness gear can give you the same feeling. 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.3
If you live in a cold climate but love exercising outdoors, dress 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.1
12. Focus on the Benefits
For people who struggle with seasonal affective disorder (SAD), the winter months are tough.4 Even if you don't wrestle with SAD, the postholiday 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.2 In other words, it feels good to feel good.
Cold-weather workouts have other benefits as well. Outdoor exposure to sunlight helps your body produce vitamin D, which is especially important during the winter months when we spend more time indoors and less time in natural light. Winter workouts can also aid in boosting your immune system, helping you stave off infections like colds and the flu. Working out in cold weather can also help your body improve its ability to regulate temperature, allowing you to exercise longer with better endurance.5
13. 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.6 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.
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, track your progress by keeping tabs on everything from your steps to your heart and breathing rates and can even remind you when it's time to move.
14. Eat Healthy and Hydrate
Maintain a healthy diet and nourish yourself with nutrient-rich seasonal foods to keep your blood sugar steady and your body fueled.1 Focus on protein-packed meals and limit processed carbohydrates and sugars.1 Opt for fruits, vegetables and nuts for healthy snacks.2
Don’t forget to hydrate just because it's cold. Staying well-hydrated is always important before and after any exercise, but working out in dry winter air can dehydrate you without your feeling it right away. Aim to drink between nine and 13 glasses of water a day — more if you feel thirsty.1
15. 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. If your workout playlist sounds a little stale, change it up by adding different favorite tunes, or try something new and unfamiliar for variety.3
Similarly, you might use your workout time to try a new podcast or catch up on your reading with an audiobook.
16. Set Yourself Up for Success
We've all heard the saying, “If you fail to plan, you are planning 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.
Go ahead and set out your workout clothes the night before for a morning workout. 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.
Most importantly, be gentle with yourself. Winter can be full of challenges like lower energy levels, less daylight and seasonal stress. A compassionate outlook can keep you from feeling overwhelmed or discouraged and help you maintain a positive mindset to support your long-term motivation.
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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.
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