As winter fast approaches, James Rowntree, our Group Health and Fitness Manager, tells his 10 top tips on how to stay motivated when it’s cold and dark outside.
Why do we find it so much harder to keep our activity levels high in the winter months? There are some legitimate factors working against us:
- Low levels of ambient light coupled with shorter days reduces exposure to vitamin D, causing us to feel tired or fatigued.
- Bad weather and a lack of sunlight can lower the brain’s level of serotonin, the so-called happy hormone, triggering seasonal affective disorder (SAD).
- People often experience disrupted sleep during the winter months, further contributing to low energy levels.
- The cold weather can make it harder to stay motivated about fitness, leading to a ‘snuggle up’ mentality.
However, exercising during the winter has many benefits for both physical and mental health. It can help boost our immune system, improve our mood, and prevent winter weight gain. Here are 10 tried and tested ways to keep you on track!
1. DO SOMETHING YOU ACTUALLY LIKE
It almost sounds too easy, right?
If you dread your workout, there’s no way you’re going to keep up with your routine. Instead, simply choose something you actually like doing.
Researchers have found the combination of a cue – like your morning alarm – and an intrinsic reward is the key to turning exercise into a habit. If your workout makes you happy, you’ll wake up and want to get out the door the instant your alarm rings. Otherwise, if your workout just feels like something you have to get over with, you’ll spend every day trying to convince yourself to do it.
2. DO AN AT-HOME WORKOUT
If bundling up for an outdoor run isn’t your thing, you can work up a sweat right in the comfort of your own home. You can find some great workouts to do on our Active App in the on-demand video section!
3. GRAB A WORKOUT BUDDY
Staying motivated to work out in the winter – and anytime of the year, for that matter – is much easier when you have a friend by your side.
By scheduling a run, some gym time, or fitness classes throughout the week, you’ll keep each other accountable. No one wants to be a no-show when their buddy is depending on them.
4. SNAG SOME NEW WORKOUT GEAR
Combat the cold – and give yourself a confidence boost – with some gear. You’re not going to just sit around staring at your new swag, you’re going to want to break it in.
5. DISTRACT YOURSELF WITH A BOXSET OR BLOG
For those winter days you want to work out but also want to stay on the couch in your pajamas, we have a happy medium: work out while watching or listening to one of your favourite shows.
With something entertaining playing in the background as you bust out some squats and burpees, your workout will fly by faster than ever.
6. WORK OUT RIGHT BEFORE OR AFTER LECTURES OR WORK
You’re getting out of your house anyway, so why not throw in a workout while you’re at it?
Pack up your bag and hit the gym before you head into the library or right after you finish your research. By making it part of your routine, you’re more likely to stick with it and less likely to bail.
7. CREATE A CALENDAR SO YOU CAN HIT YOUR GOALS
Some of us are better at sticking to things if we write them down, and workouts are no exception.
Stay motivated to keep up your fitness routine by keeping a calendar of everything from weekly runs to gym sessions and classes. Then, as you check them off, you’ll be that much closer to reaching your goals!
8. TRY SOMETHING NEW AND EXCITING
Winter might not be to blame for making your motivation levels dip from 100 to 0. The real reason? You might just be bored.
If you have been doing the same type of workout every day for months and haven’t been getting as excited about it, switch things up! If you’re a longtime runner, try a cycling class. Love swimming? Give rowing a shot. By giving yourself a challenge, you will surely get through the cold months and beyond. Remember there are over 70 different sports clubs and societies to try at U.O.B.!
9. MAKE A NEW PLAYLIST
Nothing gets us moving like a good workout playlist. The only problem? They can get stale pretty quickly. If you’re dragging through your workouts this winter, switching up your queue could add that hope back into your step.
10. KEEP EATING HEALTHY
You’ve heard it a million times, but once more won’t hurt. You’re not going to get as much out of your workouts if you’re not fueling your body properly.
By eating a healthy, balanced diet, you’ll feel energised and ready to take on your workouts all season long.