Has winter sent your outdoor fitness habit into hibernation? Don’t wait until spring to get back outside.
Outdoor exercise is good for your body and mind, no matter the time of year.
Winter workouts can help ward off the blues, boost energy, and prevent unwanted weight if you find yourself more sedentary this time of year.
Research supports these mental health wins. A study published in 2021 found that Tokyo residents who spent more time outside during the pandemic reported better mental health, as measured by self-reported depression, life satisfaction, subjective happiness, self-esteem, and loneliness.
Still not quite ready to brave the harsher weather? Try these cold weather fitness tips for your winter workouts to stay safe, warm, fit, and mentally healthy
The shorter days of winter can sap our energy and disrupt our workout routines. However, by cultivating effective habits, embracing indoor and outdoor options, and tapping into mental strategies, you can stay active and healthy year-round. This guide explores practical ways to stay motivated and make fitness a priority, even when daylight is scarce.
The Challenge of Shorter Days
As the days grow shorter and darkness creeps in earlier, many of us struggle to maintain our workout routines. It’s harder to leave the warmth of home, and the limited daylight hours can make the days feel shorter than they truly are. For those juggling work, studies, or other responsibilities, finding time and motivation to exercise during winter months can feel daunting.
But let me tell you, my dear, staying active is not just about keeping fit; it’s about nurturing your mind and body. The darker months are when you need it most. Exercise helps keep your energy levels high, boosts your mood, and strengthens your immune system—a true tonic for the winter blues.
Understand the “Why” Behind Your Workouts
The first step in staying motivated is to connect deeply with the reasons you want to work out. Maybe you want to feel stronger, manage stress, or stay healthy for the ones you love. Write down your “why” and keep it somewhere you’ll see it daily. On the days when motivation wanes, reminding yourself of the bigger picture can reignite your determination.
Set Realistic Goals
Winter is not the time to push yourself to extremes or expect perfection. Instead, set achievable, bite-sized goals. For example, commit to 20 minutes of movement daily or aim for three full-body workouts per week. Small, consistent steps will keep you on track and make it easier to stick to your routine.
Track your progress using a journal, app, or even a simple calendar. Ticking off each workout session can give you a sense of accomplishment and motivate you to keep going.
Embrace the Power of Routine
Creating a routine can be a game-changer. Try to exercise at the same time every day. Morning workouts can help you start the day on a high note, while evening workouts can help you unwind. Choose what works best for you.
Lay out your workout clothes the night before. This small act signals your brain that exercise is non-negotiable. If you’re heading out for a morning jog, have everything—from your shoes to your gloves—ready to go. This eliminates excuses and saves time.
Make Workouts Enjoyable
There’s no rule that says workouts must feel like a chore. Choose activities you genuinely enjoy. Love dancing? Try a Zumba class or follow a dance workout video. Prefer a calm and meditative approach? Yoga is an excellent option. From brisk walks to virtual spin classes, explore different options until you find something that excites you.
Incorporate music, audiobooks, or podcasts to make workouts more enjoyable. A great playlist can energize you, while an engaging audiobook can make the time fly.
Leverage the Outdoors
Even though the days are shorter, outdoor workouts are still possible—and they can be incredibly refreshing. Bundle up in warm, layered clothing and go for a brisk walk, jog, or bike ride. Exposure to natural light, even in winter, can do wonders for your mood and energy levels.
Try winter-specific activities like snowshoeing, ice skating, or hiking through snow-covered trails. These activities double as workouts and fun seasonal experiences. Just be sure to stay safe by wearing appropriate footwear and gear.
Tap Into Accountability
Accountability can significantly boost your motivation. Find a workout buddy who shares your goals. Whether you’re meeting for a gym session or checking in virtually, having someone to share your progress with can keep you on track.
If a workout buddy isn’t an option, consider joining an online fitness community or signing up for a virtual challenge. Sharing your journey with others can create a sense of camaraderie and encourage consistency.
Create a Cozy Home Workout Space
If venturing out in the cold feels too daunting, create a welcoming workout space at home. Invest in basic equipment like resistance bands, dumbbells, or a yoga mat. Streaming workout videos or following fitness apps can provide structure and variety.
Make the space inviting by adding good lighting, comfortable flooring, or even a diffuser with energizing scents like citrus or peppermint. A pleasant environment can make all the difference.
Celebrate Small Wins
Reward yourself for sticking to your workouts. Celebrate small wins, like completing a week of consistent exercise or trying a new workout. Your rewards don’t have to be extravagant; they could be as simple as enjoying a hot cup of cocoa, buying new workout gear, or treating yourself to a relaxing bath.
Stay Flexible and Kind to Yourself
Life happens, and there will be days when working out feels impossible. And that’s okay. One missed workout doesn’t mean failure. Be gentle with yourself and focus on getting back on track rather than dwelling on setbacks.
Remember, it’s consistency over time that matters most. If you can’t fit in a full workout, even 5 to 10 minutes of movement is better than none. Stretching, walking around the house, or doing a few bodyweight exercises can keep the habit alive.
Mindset Matters
Your mindset can make or break your motivation. Instead of viewing exercise as a chore, frame it as an act of self-love and care. Visualize how good you’ll feel after a workout—energized, accomplished, and proud.
Use affirmations to boost your mental state. Remind yourself, “I am strong and capable,” or “I am investing in my health and happiness.” Positive self-talk can make a significant difference.
Q&A Section
Ques 1: What if I’m too tired to work out?
Ans: Start small. Even 5 minutes of gentle movement can help energize you. Often, once you get started, you’ll find the motivation to keep going.
Ques 2: How can I overcome the temptation to skip workouts?
Ans: Plan your workouts and treat them like appointments. Set reminders and hold yourself accountable by sharing your goals with a friend or fitness community.
Ques 3: Is it okay to take breaks during winter?
Ans: Absolutely! Listen to your body. Rest days are essential for recovery. The key is to find a balance and avoid letting breaks turn into long periods of inactivity.
Ques 4: How can I stay motivated indoors?
Ans: Variety is key. Mix up your workouts with online classes, new routines, or fun challenges. Create a dedicated space that feels inspiring and comfortable.
Ques 5: Are there benefits to exercising outdoors in winter?
Ans: Yes! Outdoor workouts can improve your mood, boost your Vitamin D levels, and make you feel invigorated. Just dress appropriately and be mindful of safety.
