Staying Active in the Winter: Tips from Physical Therapists
As the days get shorter and the temperatures drop, many of us find our energy levels decreasing, and our motivation to stay active waning. The lack of sunlight and colder weather can contribute to feelings of lethargy, reduced physical activity, and even seasonal depression. However, maintaining your physical activity throughout the winter months is crucial for both your physical and mental health. So, how can you maintain your fitness routine when it’s freezing outside and you’re dreading the thought of going out for a run on a breezy morning? Here are some simple yet effective tips to help you stay on track and continue moving even when it’s chilly!
1. Find an Accountability Partner or Community
We’ve all been there—sitting on the couch with a cup of coffee, knowing we should get a workout in, but lacking the motivation to make it happen. One of the most effective ways to stick to your exercise routine is to find someone (or a group) to hold you accountable. Having an accountability partner makes it harder to skip a workout when you know someone is expecting you to show up.
You could team up with a workout buddy, join a fitness class, find an online community, or join a run club (cough, cough Run Uplifted) that keeps you motivated. You don’t have to fight through winter workouts alone! Whether you’re setting up virtual workouts or meeting in person, social support can help you push through those days when motivation is low.
2. Work Out Indoors
I know, Caption Obvious, reporting for duty. If you’re 0% keen on braving the cold for a run, a walk, or outdoor sports, there are indoor options waiting for you. Indoor gyms, home workouts, or even a treadmill workout can be a great option for you to maintain fitness this winter. The key is finding what works for you and sticking with it.
3. Layer Up and Be Prepared for the Cold
For those who enjoy outdoor activities, the winter months don’t have to mean the end of walking, hiking, or running outside. The trick is dressing appropriately. Layering your clothing is essential. Start with moisture-wicking fabrics close to your skin, add an insulating layer, and finish with a windproof and waterproof outer layer. Don’t forget a hat, gloves, and thicker socks to keep extremities warm. Preparing well for the cold makes it more likely you’ll complete your workout and enjoy it, even on the chilliest days!
4. Stay Active Throughout the Day
If you’re struggling to find time for a full workout, you can still stay active by incorporating movement throughout your day. Take small opportunities to get your body moving, even if it’s just for a few minutes at a time.
Go for a walk around the block after a meal.
Take the stairs instead of the elevator whenever possible.
Organize a closet or clean out your garage. Not only are these activities productive, but they also keep your body moving.
These small changes can add up over time, helping you stay more active without needing to dedicate a full hour to a workout.
5. Schedule Your Workouts
One of the most effective ways to stay consistent with your exercise routine is to treat your workouts like appointments. You’re much more likely to follow through on a scheduled workout than to just "hope" to get it done at some point during the day.
Instead of thinking, “I should get a workout in sometime this week,” reframe that thought to something like, “I’m going to work out on Tuesday morning at 8:00 AM.” Write it down, put it on your calendar, and stick to it like you would any other commitment. This simple step can help you stay organized and hold yourself accountable during the winter months.
6. Be Kind to Yourself
Winter can be a challenging time to stay motivated, and that’s okay. If you miss a workout or take a rest day, don’t be too hard on yourself. Just because you skip one workout doesn’t mean you’ve failed. Stay consistent, stay positive, and don’t let a slip-up derail your entire fitness journey. The goal is to stay active in a way that feels sustainable and enjoyable.
Final Thoughts
You don’t have to suspend your workouts over the winter, hoping and praying for sunny and 70° weather to return. By finding ways to stay active, you can maintain your physical health and keep your energy levels up during the colder months. And don’t forget: exercise is also a powerful tool to combat seasonal depression and boost your mood. Don’t lose those strength and endurance gains you made last summer and fall! So, layer up, schedule your workouts, and get moving—it’ll help you power through the winter with a smile on your face!
Stay active and healthy this winter, and as always, listen to your body. If you ever feel pain or discomfort during exercise, don’t hesitate to reach out to us for help to reach your goals!
