Maintaining an exercise regime during the winter can be much more challenging than in summer. When the sun’s out, the days are warm, and the nights are long, it can be easier to find the motivation to go for a run or hit the gym. But, when it’s cold and dark, exercise often doesn’t have the same appeal.
While this is understandable, getting regular exercise is arguably even more important during the winter months, when many of us may be feeling stressed, low, or isolated. Exercise is just as valuable for mental well-being as it is for physical health, and maintaining a fitness regime throughout the winter will hopefully allow us to feel more energetic and positive.
So, if you need some extra motivation to keep exercising this winter, keep reading for 11 ideas to help you achieve your fitness goals.
1. Get outside for a walk during the day when it's light
If you’re feeling tired, low, or just can’t face exercising in the dark, try to get into the habit of going for a walk during the day when it’s still light. Whether you choose to kick off your morning with a walk or go for a stroll after lunch, making sure you get some light is one of the best things you can do for your mental health and fitness this winter.
Research suggests that even a 12-minute walk has a powerful impact on improving mood. So, if you don’t feel like doing a ‘proper’ workout, tell yourself you’re going to go for a daily walk – rain or shine – while it’s still light. Your body and your mind will thank you for it.
2. Treat yourself to some new workout gear
There’s nothing worse than deciding you’re going to brave the chilly outdoor conditions, only to be hit by a blast of freezing wind as soon as you step outside. The cold goes straight to our bones, and even though we know we’ll warm up soon, it can be tempting to turn right around and head back inside.
This is why getting the right workout gear is particularly important during winter. Not only does it make exercising much more comfortable and enjoyable, but it also reduces the risk of catching a chill.
Treating yourself to some nice new workout gear can also act as a powerful motivator. If you’ve spent money buying good quality winter workout gear, you may feel disappointed in yourself if you don’t put them to good use. Even if you’re working out at home, wearing some bright new clothes can help you get in the mood to exercise.
If you’re exercising outdoors, it’s advisable to layer up so you can remove items of clothing as you get hot. Things like thermal leggings, running gloves, and waterproof jackets are always a good idea – and don’t forget a headband or earmuffs to keep your ears warm!
For inspiration, check out our article: 8 activewear looks for mature women.
3. Make a plan
With exercise (as with many things), making a plan is a great way to stay motivated. If you don’t have a plan and decide to only exercise when you feel like it, you might find that moment never comes. Plus, when it’s drizzly outside, it’s normal to prefer curling up on the sofa rather than going for a run!
But if you plan your exercise in advance, your chances of actually getting a workout in will increase significantly. Try to get in the habit of writing your workouts in your diary and calendar, and treat them as though they’re an appointment you can’t cancel.
Planning ahead also allows you to prioritise, and if you have a busy week coming up, try making a helpful plan for when you’ll find the time to exercise. You can also add alternative exercise ideas for when the weather is bad – for example, if you’d planned to go for a run but it’s snowing, you could do a 20-minute low-impact HIIT session or an online yoga session instead.
4. Lean on a friend
Finding yourself a workout buddy is an excellent way to stay motivated. Because nobody likes letting a friend down by cancelling plans, it can reduce your chances of skipping a workout, and help you stay accountable.
Teaming up with a friend can also frame exercise as something fun, rather than something that must be endured. Plus, a friend can give you a boost if you’re feeling a bit down, or give you some words of encouragement if you’re lacking in energy.
If you don’t have a friend in mind, why not find one on Sportpartner, a free UK website that matches you to a workout companion based on your location and interests? Once you’ve matched with someone, you can keep each other motivated and look forward to working out together.
Walking and running are great ways to work out with a buddy, as is power walking.
5. Create a motivational playlist
Music is a powerful motivator. It can give you the energy and grit to run that last lap around the block, do that extra rep, or keep plugging away for just a few more minutes.
If you already listen to music while you exercise, you might want to consider giving your playlist a revamp. As it gets colder outside, we could all do with an extra boost, so whether it’s an old favourite you haven’t listened to for years or a new recommendation from a friend, creating the right playlist can get you raring to go!
You can create playlists on Spotify or Apple Music, or you might like to check out our article: 10 of the best Spotify playlists for every mood.
6. Join an online workout programme
Online workout programmes are a popular way for people to keep fit from home. When it’s dark and chilly outside, following an online workout class from the comfort and warmth of your own home also tends to be far more appealing.
If you already do virtual workouts, why not mix things up and try something new? You can do pretty much anything and everything – boxing, ballet, running, HIIT sessions, and yoga are just a few examples.
Trying a new sport or exercise can feel invigorating, and the sense of accomplishment that comes from learning something new is even more motivating. For suggestions on different online classes and programmes you might like to join, have a read of our articles: 7 low-impact exercises you can do at home and 5 steps to staying fit from home.
Alternatively, why not sign up for a virtual fitness class on Rest Less Events? There’s everything from belly dancing and stretching to Tai Chi and Pilates.
7. Fuel up by eating the right foods
In winter, it’s normal to crave sugary, fatty foods, and many of us are prone to overeating during this period, which can leave us feeling sluggish and tired. Some of us also drink more alcohol in winter, either due to festive indulgence or because the cold weather is making us crave a few comforts.
While it’s fine to treat yourself sometimes, eating the right foods is vital when it comes to feeling motivated. During the winter, it’s important to eat plenty of seasonal fruits and vegetables to boost your immune system and keep you energised enough to work out. You should also try to incorporate plenty of fibre and protein into your diet. To keep your energy levels up, you could also eat a healthy snack an hour or so before you exercise.
For healthy recipe ideas, head over to the diet and nutrition and food and drink sections of our website. Our article, 8 winter nutrition ideas to help boost your health, also has plenty of tips.
8. Remind yourself why it's important
When your alarm goes off and it’s still dark outside, or when you get home from work and just want to flop on the couch, it’s easy to forget why you want to work out. In the moment, it’s also easy to dismiss goals that are actually really important to you.
Before you get ready to exercise, remind yourself why you’re doing it. It could be to get fitter. It might be to lose some weight. It could be because you’re training for something. It may be that it improves your mental health. Whatever your reason, try not to lose sight of the fact that it was important enough for you to start exercising in the first place – even if you don’t feel like doing it right now!
Aside from your own personal reasons for wanting to work out, try to regularly remind yourself of all the benefits of exercise. It’s proven to alleviate depression and anxiety, reduce stress, boost mood, help you sleep better, and even improve memory. Plus, consider how good it feels when you finish a workout and those feel-good endorphins are flowing around your body and blasting away those winter blues.
9. Reward yourself
For most of us, rewards can be an effective motivator. And for people struggling to find the motivation to work out, having an incentive to look forward to after exercise can help give them a boost.
This could be anything – a type of food you like, a new book or pair of jeans, a massage…the list goes on. You could even put money aside each time you work out, and after you’ve done 10 or so sessions, use the money to buy something you really want.
It can be helpful to think about your rewards at the start of each week or month – that way, you can always daydream about the treats waiting for you once you succeed.
10. Give yourself time to relax and recover
It’s important to make sure you take time to relax and recover after a workout. If you’re feeling tired and drained, or your body is sore, it can be difficult to stay motivated.
Having a long, hot bath is a great way to unwind after exercise. Staying hydrated is important too, so pouring yourself a big (non-alcoholic!) drink after a workout is very beneficial – this could be refreshing cold water with ice and lemon, or a restorative drink like hot chocolate.
It’s also helpful to relax your mind as well as your body, so some people like to meditate after a workout. Meditation lowers levels of the stress hormone cortisol, so this is a great way to bring your body back to baseline. To find out more, have a read of our guide to mindfulness.
To keep your motivation high, it’s also crucial to get enough sleep, so if you’re feeling exhausted after a workout, don’t feel bad if you want to have an early night!
11. When all else fails – dance
There may be times when no matter how much you try to get yourself out the door, or dressed in your workout gear, you’re just not feeling it. Sometimes our bodies might seem to be telling us that they really don’t want to go for that run or to do that 20-minute weights session.
If you really don’t feel like exercising, then just dancing around your home for 10 minutes can act as a workout. It’ll get your heart pumping and blood flowing – and hopefully it’ll give your mood a boost too.
All you have to do is turn on your favourite songs, close the curtains (unless you’re happy giving your neighbours a dance show!), and dance like no one’s watching.
You might also like to check out the dance classes available over on Rest Less Events.
Final thoughts...
If you’re currently feeling unmotivated to exercise, it’s important to remember that you’re not alone. Winter is known to sap energy levels and positivity, and it’s understandable that many of us just want to stay warm and cosy inside our homes.
But investing in health and fitness is one of the best things you can do to feel better about yourself and more positive about the future. So, when you’re feeling unmotivated, why not see if any of these ideas can help to give you a boost? After all, spring will be here before you know it.
For more inspiration, why not check out our articles: 5 tips for staying fit and healthy this winter and 10 creative ways to get fit and have fun?
Do you struggle with fitness motivation during winter – or do you have any motivation ideas we haven’t mentioned? We’d love to hear about your experiences in the comments below.
* Links with an * by them are affiliate links which help Rest Less stay free to use as they can result in a payment or benefit to us. You can read more on how we make money here.
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