Many of us lack the motivation to exercise during the dark and cold winter months. We also tend to slack off and overeat during the holiday season. While heading out to brave the cold may not be the most appealing idea, with the right preparation and motivation, you can inspire yourself to go to the gym, run, or take a long hike.
The suggestions in this article will help you stay safe and warm to make the most of the remaining winter season.
5 Tips For Exercising In The Winter
Choose the Right Clothing
Clothing is a big part of staying comfortable and keeping muscles and joints warm. Here’s a quick guide for what you should consider wearing in different temperatures.- Above 50 F – Dress for the midway point of your physical activity. 50 degrees Fahrenheit may sound cold, but your body will warm up quickly at these temperatures with the right gear. Too many layers of clothing you can’t easily remove may cause your exercise to suffer. Consider shorts and a tee shirt with a jacket you can remove.
- 35 to 50 F – Thermal pants or athletic shorts, a long-sleeved top, and gloves are a good starting point. Choose thinner or thicker materials if you run cold or hot at these temperatures.
- 20 to 35 F – Break out the thermals and start layering. You’ll also want a headband or beanie that fits snuggly over the ears.
- Below 20 F – Limit skin exposure. Switch to thicker socks, add a neck gaiter, and look for lightweight protective eyewear.
Water Matters Even When You Don’t Feel Sweat
In the winter, you may not feel sweat rolling down your brow. For a lot of people, this means ignoring your water bottle. But you shouldn’t. Not only do you still sweat, but your body is working harder to warm the cold air coming into your body and to replace moisture that is lost to the dry winter air. If you’re not sure how much to drink, try to intake the same amount you would during the summer as a starting point.Warm Up Before Going Out
Warm-ups are especially important in winter as tendons and joints get stiff in the cold air. Dynamic stretches and low-intensity, full-body movements are a good way to engage the body. If you take a break and cool down during your exercises, warm up again before pushing too hard so you don’t injure tight muscles or joints.Stay Motivated
It’s easy to lose your desire to exercise. Whether it’s back-to-back holidays towards the end of the year, the shorter days making going outside a little less safe, or a dislike of cold weather, motivation plays a big factor in our decision to exercise or not exercise. Staying motivated isn’t always easy, but here are a few tips that can help.- Plan For The Worst – If it’s too cold, or dark, or the weather is bad, have a backup plan that includes a routine you can do inside, even if it is less intense. Something is better than nothing.
- Do Something New – If you can’t run, but the weather won’t allow it, go for a swim (many indoor pools operate all year.) If you focus on resistance training, consider yoga or pilates. This change may be just what you need to feel good about exercise again and keep you going until spring.
- Exercise Buddy – Exercising with a buddy will keep you accountable for each other’s fitness routines. Set similar goals so you can motivate each other.
- Why You Exercise – Try to remember how good you felt the day after exercising in the spring, summer, and fall. The weather may make things a little more comfortable, but those positive feelings should remind you that it is all worth it.
