When the cold weather arrives, it can be tempting to stay curled up in bed rather than head out for a workout. However, winter is an excellent time to stay active and even gain new fitness benefits. Not only do winter workouts help maintain a healthy lifestyle, but they also offer a range of other advantages. Here are nine helpful exercise tips to keep you motivated, whether you’re into outdoor activities or prefer winter exercises at home.
1. Seek Out an Exercise Partner or Group
Having a partner or group to exercise with adds accountability, making it more likely you’ll follow through with your workout routine. A workout buddy can provide support and even a bit of friendly competition. Social support can be especially motivating on colder days, helping you stay committed to your winter workout plan.
Benefits of exercising with a partner:
- Accountability to stick to a schedule.
- Added social interaction and support.
- Motivation to push a little harder during workouts.
If outdoor workouts aren’t an option, you can still join virtual classes on Zoom or Instagram. These platforms have numerous live classes that allow you to exercise in a group setting, even while doing winter exercises at home.
2. Enlist the Thermostat
Starting a workout early in the morning can be tough in cold weather. Enlist the help of your thermostat to make the experience more comfortable. Setting the thermostat to a cozy temperature in the morning or placing winter exercise clothes near a heater can make it easier to get out of bed and start moving.
Pre-warm environment checklist:
- Set thermostat to a warm temperature before workout time.
- Keep workout clothes near a heater.
- Prepare a warm cup of herbal tea to sip as you get ready.
This simple step makes it more appealing to get out of bed and into your winter workout routine.
3. Make Getting to the Gym Your Only Goal
Sometimes, the hardest part of working out is just getting to the gym. Instead of pressuring yourself to complete a long workout, set a goal simply to arrive. This could mean getting to your gym or even setting up a space for winter exercises at home.
Goal-setting approach:
- Get dressed in workout clothes.
- Arrive at the gym or designated workout area.
- Commit to a short workout if needed (often, you’ll end up doing more!).
The commitment to show up is often the hardest part, but once you’re dressed and ready, the workout itself tends to follow naturally.
4. Exercise During Lunch Breaks
For many people, shorter days make it difficult to find daylight hours for exercise. Exercising at midday, when it’s brightest, can lift your mood and improve energy levels. A brisk walk or short workout at lunchtime provides fresh air and movement without the morning or evening chill.
| Benefits of Midday Workouts | Ideas for a Lunchtime Workout |
|---|---|
| Natural light boosts mood | Brisk walk or jog |
| Warmer temperatures | 15-20 minutes of HIIT |
| Breaks up the workday | Indoor walk in a shopping mall if needed |
Midday workouts can increase your exposure to sunlight, which helps combat seasonal affective disorder (SAD) during the winter months.
5. Focus on the Mental Health Benefits
Winter can bring about mood changes and sometimes seasonal depression. Exercise is a natural way to boost mood by releasing endorphins and reducing stress. Focusing on the mental health benefits can be a powerful motivator for sticking to your winter workout plan.
Benefits of Exercising in Winter for Mental Health:
- Reduces stress and anxiety.
- Releases endorphins to elevate mood.
- Helps manage symptoms of seasonal affective disorder (SAD).
Think of your workouts as a mental health boost rather than just a physical effort. This perspective can help you stay committed, even when it’s cold outside.
6. Plan Ahead and Anticipate
Winter weather can be unpredictable, so planning is essential. Checking the forecast, arranging winter exercise clothes, and preparing your gear the night before can make it easier to get moving without hesitation. Stock up on essentials like thermal layers, gloves, and insulated jackets if you’re exercising outside.
| Weather Condition | Suggested Workout | Required Gear |
|---|---|---|
| Snow | Walking or jogging in snow | Waterproof shoes, insulated jacket |
| Freezing temps | Indoor workout or yoga | Winter exercise clothes |
| Windy | Gym session or indoor workout | Windbreaker jacket |
By planning ahead, you’re less likely to miss a workout due to the cold.
7. Change into Exercise Clothes Right After Work
One effective tip for staying motivated in the winter is to change into your workout clothes as soon as you get home from work. The simple act of changing clothes can mentally prepare you to exercise, making it easier to jump into a winter workout plan at home or the gym.
This small routine adjustment keeps you on track without much effort and makes it harder to skip your workout once you’re dressed and ready.
8. Sleep in Exercise Clothes
For early-morning exercisers, sleeping in winter exercise clothes can be a great hack. By reducing the effort needed to change in the morning, you’re more likely to get out of bed and start your workout. While it’s unconventional, this technique can save you time and eliminate an obstacle to exercising during those chilly mornings.
How to workout in winter morning tips:
- Lay out exercise clothes before bedtime.
- Sleep in comfortable, moisture-wicking layers.
- Keep your shoes and workout gear within reach.
With your clothes already on, you’ll be halfway there as soon as you wake up.
9. Swim in a Warm Indoor Pool
If the idea of braving the cold for an outdoor workout doesn’t appeal to you, consider indoor swimming. Many gyms offer warm indoor pools that can be a refreshing, comfortable environment for a winter workout. Swimming is an excellent cardio exercise, and it works the entire body without putting pressure on the joints.
Benefits of Swimming in Winter:
- Warm water provides a comfortable exercise environment.
- Great for low-impact cardio.
- Strengthens muscles while improving flexibility.
If you’re looking for winter exercise ideas that don’t require enduring the cold, indoor swimming is an ideal option.
FAQs
1. What are some winter exercises at home?
Some effective winter exercises at home include bodyweight circuits, yoga, and Pilates. These can be done with minimal equipment and offer great flexibility.
2. What winter exercise clothes should I wear?
Opt for moisture-wicking layers, an insulating mid-layer, and a waterproof outer layer if exercising outdoors. Indoors, breathable clothing that keeps you warm is ideal.
3. What are the benefits of exercising in winter?
Winter workouts boost immunity, elevate mood, and keep energy levels high. The added challenge of cold weather can also increase calorie burn.
4. What winter exercise ideas work well for beginners?
For beginners, try indoor walking, yoga, or low-impact bodyweight exercises. Brisk walking outside or a simple winter workout plan is also effective.
5. How can I start a winter workout plan?
Start by setting realistic goals and choosing convenient exercises. A mix of indoor and outdoor workouts can help maintain motivation.
6. How to workout in winter morning without losing motivation?
Prepare the night before by setting out workout clothes and planning a quick warm-up. Warming your exercise space or sleeping in workout clothes can also help.
