Winter brings shorter, colder days which can leave you wanting to snuggle up with a cozy blanket and a hot drink instead of getting a workout in. But staying active during the winter months is essential for maintaining physical health, boosting your mood, and keeping those winter blues at bay. If you’re struggling to stay consistent with your fitness routine, here are some tips to help keep you motivated.
1. Set Realistic Goals
It is important to set realistic goals that are achievable. Short term targeted goals can help to keep you motivated. Setting unrealistic broad goals can be overwhelming and disappointing if you cannot stick to them. Whether you set a goal to commit to three workouts a week, improving your flexibility, or walking 10,000 steps a day, having clear goals gives you something to work toward.
2. Create a Home Workout Space
Winter is a good time to bring your workout indoors. Sometimes even the thought of stepping outside on a cold morning or night to go to the gym or do an outdoor activity can feel impossible but that shouldn’t stop you from getting a good workout in. Set up a dedicated space at home with basic equipment like resistance bands, dumbbells, or a yoga mat. Follow online classes or apps to guide your sessions—they offer exercise routines for everyone, from yoga to HIIT to chair exercise or dance themed routines you can try something new each week.
3. Invest in Cold-Weather Gear
Some days the sun is shining, and you want to soak up some of the nice fresh air but since it is cold, you want to be prepared with the right outdoor gear. Invest in moisture-base layers, insulated jackets, gloves, and warm socks to stay comfortable during winter walks, runs or hikes. If you are prepared, the nice brisk weather will feel refreshing and energizing.
4. Switch Up Your Routine
Winter is a great time to try something new. Experiment with activities like indoor cycling, hot yoga, Pilates, or dance classes to keep things exciting. Many gyms offer a free trial class to see if it is something you enjoy.
5. Schedule Your Workouts
Treat your workouts like appointments—scheduling your workout on your calendar can help you stick to it. Morning workouts are also a good idea as they can help give you energy for your day ahead and getting your workout completed in the morning prevents the later in day fatigue which can lead to skipping exercise.
6. Buddy Up
Exercising with a friend can keep you accountable and make workouts more enjoyable. Whether it’s meeting for a walk, joining a virtual fitness challenge together, or attending a class, having a workout buddy will keep you on track.
7. Try winter sports
Think of winter as a chance to embrace seasonal activities that double as workouts. Ice skating, skiing, snowboarding, or even shoveling snow are fun ways to stay active.
8. Reward Yourself
Give yourself something to look forward to after your workout. It could be a warm cup of tea, a relaxing bath, or even buying a new fitness accessory. Rewards can reinforce positive habits and keep you motivated.
9. Focus on the Mental Health Benefits
Exercise is a proven mood booster; thanks to the endorphins it releases. During winter, when Seasonal Affective Disorder (SAD) can make you feel down, staying active is a great way to beat the winter blues. Check out these additional tips: How to Beat Seasonal Affect Disorder (SAD)
10. Track Your Progress
Seeing progress, no matter how small, can be incredibly motivating. Use a fitness tracker, app, or journal to log your workouts and celebrate milestones. Whether it’s running a longer distance or lifting heavier weights, tracking progress helps you stay focused.
11. Prioritize Recovery and Warm-Up
Cold weather can make muscles stiffer, so warming up before workouts is crucial. Stretching helps to prepare your body and can prevent injury. Post-workout, focus on recovery with foam rolling or gentle yoga to keep your body feeling its best.
12. Remind Yourself Why You Started
When you are feeling unmotivated, reflect on your reasons for working out. Whether it’s improving your health, reducing stress, or feeling stronger, reconnecting with your “why” can keep you motivated. If you miss a workout, don’t beat yourself up. Things happen, and sometimes rest is just as important as exercise. Focus on consistency over perfection and celebrate your efforts and progress.
Staying motivated to work out during winter can be a challenge, but with a few adjustments and a positive mindset, it’s entirely possible to stay on track.