Stay active this winter: 5 tips to keep you moving
As the temperature drops and the mornings grow darker, maintaining your exercise routine can become increasingly challenging. But winter doesn’t have to mean hibernation. With a few smart strategies, you can keep moving, stay motivated, and even make some fitness gains during the colder months. Here are five practical tips to help you stay on track:
1. Prioritise Your Warm-Up
Cold weather causes vasoconstriction, which reduces blood flow to your muscles, limiting the delivery of oxygen and essential nutrients. As a result, muscles, tendons, and ligaments become less elastic—significantly increasing the risk of strains and sprains.
A proper warm-up is crucial in winter. Spend extra time on light aerobic activity such as brisk walking, cycling, or gentle dynamic stretching to raise your core temperature and boost circulation. This not only reduces injury risk but can also enhance your overall performance.
2. Increase Your Accountability
Let’s face it—when it’s cold and dark, staying under the doona sounds much more appealing than heading to the gym. That’s where accountability becomes a powerful motivator.
Consider training with a friend, joining a group class, or working with a personal trainer. Even joining a gym that checks in when you miss a session can make a difference. When someone else is counting on you to show up, you're far more likely to follow through.
3. Try Alternatives
If you find yourself skipping sessions more often than not, it might be time to shake things up. Can’t bear the early morning chill? Try working out during your lunch break or after work. Swapping your usual outdoor routine for an indoor option—like a HIIT class, indoor cycling, or hot yoga—can make winter workouts more appealing.
Or take this opportunity to explore something new. That dance class you’ve been curious about? Now’s the perfect time to give it a go.
4. Have a Contingency Plan
Winter weather can be unpredictable, so it helps to have a backup plan. If you usually walk or run outdoors, identify indoor alternatives in advance. A treadmill session, a home workout via YouTube, or a circuit routine in your living room can keep you consistent even when it’s icy or raining outside.
Having a Plan B removes the decision-making hurdle and keeps your routine intact, no matter the conditions.
5. Set a Goal
Nothing boosts motivation like having something to aim for. Whether it’s a performance target—like holding a plank for five minutes or mastering ten full push-ups—or a bigger challenge like signing up for a fun run in spring, having a clear goal gives your workouts purpose and direction.
Write it down, track your progress, and celebrate the milestones along the way.
Final Thought:
Winter may throw a few extra hurdles in your fitness journey, but with a little planning and creativity, it can also be a season of progress. Stay warm, stay moving, and keep your eyes on the goal—you’ve got this!