As the winter weather is setting in, it is getting harder and harder to get out of bed to work out. You are not the only one to feel this way. The water season not only makes us lazy but further slows down weight loss due to a reduction in sweating.
No matter how hard it may be, exercising is essential to maintain a healthy routine. In this article, we discuss tips through which you can motivate yourself to work out routinely through winter.
If the shorter days and darker evenings are strong to take a toll on your workout routine, you’re nor alone. With the clocks going back, there’s less daylight than ever,and the daylight we get is getting increasingly more grey, it can be tempting to swap your workouts for cosy sofa sessions in front of the Tv.
While taking the odd rainy day off won’t have a negative impact, exercise is actully a key way to look after your mental and physical health and keep you happier during the winter months.
We know the idea of training in the dark end rain may not seem as appealing as your summetime workouts in the sunshine, so we’re sharing tips from our Personal Trainners to help keep you motivted over winter.
Why Is Exercising In Winter So Hard ?
It’s not just the thought of working out in winter that feels so hard, exercising itself is more challenging in the cooler and damper weather, so even if you manage to get out of the house and get started, you might find your workout more difficult than usual colder temperatures mean more energy is needed to warm up the the muscles and joints properly, and the body needs to work harder to stay warm, you may find yourself with less energy for your exercises. While this can seem like a lot of effort it’s important not to skip warming up as we aremore prone to injuries when cold.
With extra energy being used up during your cooler workouts. It’s important to be mindful of your nurtrition intake and make sure you are properly fueling up before and after your workouts. What you should eat before during and after your workout to reach your goals.
The winter days don’t jus make it physically harder to workout. It can lso make for some mental barriers. The darker mornings and evenings can leave us feeling sleepy and lerhagic, while he colder weather makes the thought of leaving the house to exercise much less tempting. And even for those with the best intentions the changed in season can lead many to have low energy levels and reduced motivation, and even causing sesonal mood disturbances like seasonal affective disorder.
Fortunately exercising can help to combat the winter blues by boosting energy levels and getting those endorphins flowing. To get these benefit, you just need to get started – but as this can be easier said than done, we’ve outlined some of our PTs best advice and top to keep you moving.
1. Have A Plan In Mind
Jake Jamieson, one of our liverpool PTs says if you are someone who goes into the gym and wings it with not plan, you might be more likely to lose interest and motivation because you are not achieving results. Put yourself in the best possible postion with a said plan to set you in the right direction to achieve your goals and keep motivation high as a result”.
2. Recruit A Workout Buddy
Jaim Thorp a Pt’s at one of leeds gyms suggest finding a friend to work out with “Going to the gym alone is hard and winter seems to be a time when we want to stay inside simply recruting a workout buddy can be perfect to boost accountability and help those winter blues , plus it’s a warm and dry way to socialise.
3. Stick To Your Routine And Habits
Another tip from Jake is to develop a routine. “Regardless of the season it’s always important to remember motivation comes and goes and we can’t always rely on it. Creating habits and developing disciplane will be what is going to keep you going. Guiding you to ensure you’re doing the things you need to do need to do from day to day.”
4. Set Yourself Goals That Aren’t Just Physique Realted
Whilst there’s nothing wrong with having aesthetic goals, solely focusing on these objectives can leave you feeling dejected and unmotivated as this kind of progress can often be slow and discreet.
Alongside your physique goals, consider setting some S.M.A.R.T. goals regarding your training. These will allow you plan each step to your goal settings increasing the charcters of long – term achievement whilst keeping you determind.
5. Get Fully Equipped
For Andrew Laidlaw, one of our Edinburgh Pt’s getting the right kit is key to setting yourself up for success “It’s safe to exercise in winter conditions but you must be fully equipped with the appropriate kit. Wear plenty of layers including a waterproff jacket if needed, get appropriate footwear. With good grip (especially if you’re exercising outdoors) and don’t forget to keep your head and hands warm also, hats and gloves arre essential keeping your body warm will reduce your chance of injury as well as make exercising of a slog”.
6. Track Your Nutrition
Another tip form Andrew is setting nutrition goals . It’s fair to say that most people like to indulge a little more over the Christmas period. I do Tracking your calories by using a food diary like fitness is great way to keep you accountable and on track to achieving your goals”.
Jamie Thorpe adds, ” Although being mindful of your nutrition is important , remember to be kind to yourself during the process if the thought of exercise throughout winter daunts you try reducing you fat loss objectives and consider alternative methods such as lifestyle on nutrition instead of just exercise That way you won’t feel so much pressure to exercise but you can still support you own health and fitness goals, hopefully leaving you more motivated in the process.
7. Increase Your NEAT
One of the most understand ways of staying fit and keeping extra pounds off is by increasing your NEAT. NEAT stands for non- exercise activity thermoenesis and encompasses everything we do that is not considered planned exercise – for example taking the stairs cleaning or getting off the bus a stop earlier, Increasing you NEAT can help you to stay on track with your goals even on the days you don’t feel like working out.
8. Plan To Go For A Walk In Sunlight
While the weather in the UK is never amazing we get even sunlight exposure during the winter meaning the nights get darker earlist going out for a walk in the day can to boost your vitamin D levels which will help keep your energy up throughout the day, as well as help to regulte your circadian rhythm and lead to better sleep.
9. Remember To Stay Hydrated And Cool Down Appropriately
The cooler temperatures may not make you feel as thirsty or as sweaty , however ensuring to stay hydrated and maintain effective cooldowns is still just as important during the winter months to aid performance, prevent muscle soreness, and reduce injury risks.
10. Just Workout At Home
Make it easier to workout bu closing doing it in the comfort of your living room, Sometimes it might be difficult to muster the motivation to get dressed and leave the house to work out. This can be done with inexpensive fitness equipment or even just bu watching a You tube video. These days , there are several excellent streaming choices for getting in shape.
11. Find Indoor Workout Activities
The chilly weather in the primary factor making exercise so challenging in the winter. Fortunately you won’t hace exercise outside in the freezing cold if you pick the right activity by signing up for fitness courses or playing on a neighbourhood recreational sports team.
12. Find An Activity You Actually Enjoy
Many people claim to detest exercise , but what they truly mean may be that they detest cardio or jogging. Running doesn’t need a lot of additional equipment or skills development but that doesn’t mean it has to be everyone go – to method of exercise. Simply said those who detest exercising haven’t discovered the correct form the them investigate various clubs in your neighbourhood. Consider what you enjoy doing and partake to keep in shape.
13. Watch What You’re Eating
If the cold makes you lethargic and you can’t work out frequently, at least eat healthy and avoid comfort foods with plenty of calories that the frigid weather might tempt you to reach for. By doing this, you will not only prevent additional weight gain but also be inspired to combine good food with regular excercise.
14. Practice Stretching Indoors
Particing stretching inside can help increase your body temperature before you step out to work out. This helps reduce feeling cold as soon as you leave hour house. Do some brisk stretches before wearing your cold- weather clothing. Before your run or workout do some leg rotations, butt kicks or jumping jacks to increase blood flow to your muscles and joints and lower risk of injury.
15. Set Realistic Goals
Setting goals can be inspiring but only if they ae ones you can actually accomplish. Getting assistance from a personal trainer, exercise physiologist or other health professionals can be helpful if you’re unsure of what’s feasible for you. You don’t need enormous goals to be worthwhile either. Running a marathon is a worthy aim, but so as is being able to stroll from the shops without stopping.