The shortage of daylight and cold weather make winter
wellness even more difficult. Despite our best made
New Year's Resolutions, it is tough to stick with an
exercise program in the middle of winter.
The strong urge to stay in a nice warm bed can win
over your best made plans. In fact, one of the hardest
parts of winter exercise is just putting on your shoes
and stepping out of the house.
So, how can we remain focused and motivated to stay
on track with our fitness journey through the cold
Here are 8 ways (plus a bonus) to ensure your
fitness goals stick this winter:
1. Define your goal.
First of all you need a goal to be working toward.
Exercise for the sake of exercise is usually not
motivating enough to get you out of bed on a cold
Set a goal that is both exciting and motivating. Write
it down and remember why you want to achieve this
2. Realize the added benefits
It can be motivating to remember that there are
added benefits to winter exercise. For example,
running in the cold actually burns more calories.
Or, you get a better cardiovascular workout in a
shorter amount of time because your heart is
pumping harder in the cold temperatures.
And, you are less likely to overheat or reach
exhaustion too soon. So, head outside and enjoy the
added benefits of a cold winter workout.
3. Make Yourself happier
With shorter days, the levels of feel-good chemicals in
your brain fall. Exercise helps release powerful
hormones that help combat winter 'blahs'. The
promise of a more positive mood state can encourage
you to get moving.
4. Warm up to Prevent Injury
You won't be motivated to exercise if you hurt. Make
sure your muscles are properly stretched and warmed
up before any activity. Dynamic stretches, such as leg
swings, marching, or an easy jog will help with muscle
stiffness in chilly weather.
5. Have a plan B
If you don't feel like going outside, or it is dangerously
cold, it’s ok to give yourself another option. Make sure
you know what that plan will be before hand though,
so it isn't easier just to opt out. This could include doing
a workout at home instead of the gym or taking your
run to the treadmill.
6. Try something new
If you find yourself staring at the treadmill with dread,
that's a sign you need to try something new. Mix things
up with a new group fitness class like spinning, yoga or
If you're a home exerciser, try different video or find
something to stream online. You can even turn on
your favorite play list and make up your own workout -
jumping jacks, squats, lunges, push ups, etc.
7. Commit to just a short time
If you just can't get motivated to tackle the hour long
work out you planned, commit to just a short time. It's
easier to get motivated if you are only committing to
If after that time you still aren't feeling it, you can give
yourself permission to call it a day. Most likely though
you will be warmed up and energized to complete what
8. Take advantage of every warm or sunny day
Every chance you get to be outside on a warmer than
usual winter day, take advantage of it. Even if it's just
a short walk at lunch or playing outside with your kids
after school. The vitamin D will improve your energy,
release your 'happy' hormones, and pull you out of
that winter slump.
Bonus Tip: Get some Help
Finally, if you just can't make yourself do it, find some
help. Hire a personal trainer or wellness coach for
If aches and pains of winter are affecting your
motivation to work toward your fitness goals find a
physical therapist. They will help cut down
inflammation, pain, stiffness and fatigue.
With a myriad of benefits, we will guide you to get back
on track, back to your life and improve your state of
mind. Request to speak with a physical therapist,
personal trainer, or wellness coach on our website.
Or just click HERE.