We all know the benefits of exercising. It can improve our mood, prevent weight gain, and boost our immunity to help us avoid getting ill.
But with colder weather and shorter, darker days making it ever more tempting to stay inside, it can be difficult to find the motivation to exercise over the winter months. So, you might find it helpful to plan how you’re going to look after yourself during the frosty season.
With that said, why not try these five tips for staying fit and healthy this winter?
1. Workout at home
If you feel like you can’t face a workout outside, or you don’t fancy the walk/drive to the gym, you could consider working out at home instead. Many people do home workouts all year round simply because they enjoy getting their exercise hit in the comfort of their own home.
Not only does working out from home save you time because you don’t have to travel to the gym or spend time getting layered up to go out, but it can also help you save on gym membership costs.
If you’re struggling for motivation, the best way to get moving is to commit to 10 minutes of physical activity a day. Like anything in life, if starting a task feels like a great effort, it can help to break it down into small, manageable chunks. The NHS offers a series of 10-minute equipment-free routines that you can do at home, which can be a great starting point for people of all fitness levels.
If you fancy more of a challenge, it’s worth looking at some longer or more complex routines online. The NHS also offers exercise videos for beginners on everything from belly dancing and aerobics to Pilates, so it’s worth exploring your options until you find something that suits you!
We also have articles on staying fit from home and low-impact exercises you can do at home to give you some inspiration. These have plenty of fun and free ways to get your heart pumping from the comfort of your own home, including incorporating exercise into your chores, or trying things like skipping or hula hooping.
You may also be interested in some of the fitness classes available over on Rest Less Events, which include everything from dance and aerobic fitness to yoga and stretching.
2. Make sure you’re getting enough of the good stuff
To keep your immune system working as efficiently as possible during the winter, you’ll need to make sure that you’re getting all the vitamins and nutrients your body needs. It’s possible to get nearly all of these from your meals, providing that you have a healthy and balanced diet.
Sufficient levels of the following vitamins are often associated with a strong immune system…
- Vitamin B6 – good sources include milk, fish, eggs, and bread
- Vitamin C – found in citrus fruits, potatoes, and broccoli
- Vitamin E – good sources include vegetable oils, nuts, and seeds
- Zinc – found in meat, shellfish, and dairy
It’s important to remember that although these vitamins are great for giving your immune system that extra boost, there are plenty of others that are just as crucial for good health and wellbeing.
If you’d like to find out more about what vitamins your body needs and how to incorporate them into your diet, visit the diet and nutrition section of our website.
3. Lunchtime workouts
In the winter, a lot of people experience it being dark both when they leave home in the morning and when they get back in the evening. If this is you, it’s worth thinking about what exercise you could do on your lunch break – when it’s still light and you have more energy.
You may find it helpful to work out in a structured class. Plenty of gyms run lunchtime classes, so why not see which gyms are nearest to your home or office?
Alternatively, you could also try going on a brisk walk or a run. You may even have a work colleague who could go with you, so you can keep each other motivated.
It may seem like a faff having to take your gym clothes to work and shower in the middle of the day, but many people say that it gives them a real boost of energy in the afternoon – and just think how great you’ll feel when you get home and know that you don’t have to go out again if you don’t want to!
4. Keep winter colds at bay
Becoming ill in the winter is common and one of the best ways to protect yourself from getting sick is to practise good hygiene. Hand hygiene is especially important, particularly before eating or when you’ve been in a public place. For example, on public transport or in the gym.
It can help to carry a small bottle of hand sanitiser around with you for situations where there aren’t handwashing facilities available.
You may also want to consider getting a flu vaccine (as well as a COVID-19 vaccination and booster) if you haven’t done so already. Some people are eligible for free flu jabs free on the NHS, providing that they are registered with a GP.
You may be eligible if you are…
- Over 65 years of age (including if you will be 65 by 31 March 2024)
- Share a household with someone who has an impaired immune system
- Are the main carer for an older or disabled person, or are a frontline health and social care worker
- Have certain medical conditions such as diabetes, heart or lung disease
- Live in a care home
You can find the full flu vaccination eligibility criteria here.
If you don’t meet the eligibility criteria, you can still book an appointment to have a flu vaccine at a Boots pharmacy near you for £19.95.
For further reading, you might like to check out our articles; Flu and pneumonia – symptoms, causes, and how to reduce your risk and 8 ways to prepare for cold and flu season.
5. Layer up and get outside
While working out at home can be a great option for some, for others, nothing beats getting some fresh air. In the winter – providing you layer up – walking, running, and cycling outside are all fantastic ways to keep fit and get the endorphins going.
Research actually suggests that working out in colder conditions can be better for you. Your body has to work harder to regulate your core temperature, which means your wintry workout will have you burning more calories.
Exercising outside can also help to strengthen your heart because it has to work harder to pump blood around the body. So, next time you’re thinking about skipping your outdoor run, maybe give it a second thought or simply consider going for a shorter distance…those first steps outside are always the hardest!
Final thoughts...
Most of us find it harder to push ourselves to get out of bed and exercise on dark winter mornings and this is quite normal. However, if you find that you’re feeling especially low during this winter season – so much so that you’re struggling to get on with your daily routine – it’s possible that there may be something more going on.
Some people suffer from a condition known as seasonal affective disorder (SAD) during the winter months and experience symptoms similar to those of depression. This can include a persistently low mood, loss of pleasure in everyday activities, and feelings of guilt, despair, and worthlessness. People with SAD tend to start feeling better by the spring when the days become longer and lighter again.
If you experience any of these symptoms – or any of the ones listed on the NHS website – and you’re finding it difficult to cope, then speak to your GP as they may be able to help.
You may also find it useful to read up on how to beat the winter blues for tips on how to stay positive during the coldest months of the year, as well as our articles; 10 things you can do to help yourself through feelings of depression and 7 tips for coping with stress and anxiety.
How do you stay fit and healthy during the winter? Do you have any tips you’d like to share? We’d love to hear from you in the comments below.