8 Strategies for Beating the Winter Workout Blues
If you’re like me, you prefer exercising outside on a warm summer day. The winter weather adds a harsh and discouraging element to our exercise routines. Here are some tips for beating the winter workout blues:
1. Stick to your schedule!
Despite the changes in daylight and air temperature, it is important to keep your routine consistent. When it comes to exercise, stick with your schedule even if it results in lighter workouts. Any workout is better than none and skipping days can add up quickly!
2. Light
According to Huberman (and all his excellent references), viewing 2–30 minutes of sunlight is essential for our mental & physical health.
In the winter, this can feel impossible! Some of us leave the house and get home in the dark once the winter months hit. One funny but useful trick is to buy a selfie lamp that has a daylight setting. This is a cost-effective way to bask in some energy and mood boosting light first thing in the morning, or whenever you have the chance! I personally enjoy using mine as a desk lamp while I work throughout the day!
3. Outdoors
Even if you’re restricted to weekends or shorter amounts of time, prioritize time in the outdoors! Studies show that just 2 hours outside per week leads to significant improvements in our overall health and well-being. This includes increased feelings of kindness, happiness, and creativity. Being active in the outdoors also increases our chances of repeating the activity later! Even if you aren’t getting as much sunlight during this time, be sure to prioritize time in nature!
I’m an advocate of the idea that anyone can be outdoorsy without tons of gear. I don’t like the stigmas around “you need X gear to do Y.” But, in the winter, I’m also an advocate of investing in gear that enables you to continue being outdoorsy and safe.
4. Socialization
During the summer months, my calendar is full of events and activities. I often schedule afternoon mountain bike rides followed by some socialization downtown or attend yoga in the park. In the winter, things tend to slow down as people opt for the cozy warmth of their living rooms. Once I feel this coming on, I shift my hobbies to accommodate the weather and keep myself active and socializing. For me, that means hot yoga. Nothing battles the cold weather better than a good hot yoga session. My advice: If your social calendar tends to slow down in the winter, incorporate group fitness classes into your winter routine — not just for your physical fitness but also for the mental benefits of socialization.
5. Food / Nutrition
Not only do we crave carbohydrate-heavy food in the winter, but also seasonal fall food tends to be higher in carbs; however, this doesn’t have to be a bad thing. It is important to be aware of our nutrition, as poor nutrition can leave us feeling sluggish and increase our chances of having setbacks in our fitness routines. Some seasonal foods you don’t want to miss include hearty root veggies, pumpkin, kale, and parsnips. Seasonal fruits like oranges, figs, and pears are rich in vitamin C during flu and cold season. My personal favorite is pomegranate. Be sure to eat for nutrition and stay well-hydrated in the winter to keep your energy levels high.
6. Self-worth activities
Many people under-value the importance self-worth plays in their fitness routines. However, it takes a high level of self-worth to prioritize health and fitness activities. It is important to stay focused on maintaining a high level of self-worth to beat the winter workout blues. Self-worth activities include setting time aside for gratitude, tracking your goals, and using positive affirmations or “I Am” statements. If you want some help with this, you can join our November Mindfulness Minutes Challenge, where we are keeping track of the minutes we spend in mindfulness and gratitude. Whether it is 5 or 60 minutes, set aside “me” time to do something that brings you an enhanced sense of peace and appreciation.
7. Playlists
One thing that really helps me get to the gym is a great playlist. I love the winter months because I am one of those weirdos who absolutely loves Christmas music. Music has a big impact on our mood. It doesn’t have to be festive but create yourself a few playlists that will make you look forward to being active. My approach: set a theme and go to town! I have been using Apple Music as of late, but SoundCloud is a great free platform that allows you to make your own playlists too.
8. Challenges
One of the top things we can do to keep ourselves motivated to be physically active is a challenge. Whether you participate in a friendly competition, or you work together toward a common goal, participating in a challenge will help keep you physically active in the winter months. There are several ways to join in and set-up goals and challenges. By using the FytFeed app, you can join in free Global Challenges, or you can set up your own free private challenges for yourself or with your friends. Challenges offer a fun way to gain accountability.
Beat the Winter Workout Blues
No matter what, don’t let the winter months stop you from taking care of your physical health. Remember, the version of you who will enjoy next summer the most needs you to stick with it this winter! You got this!
Stay Motivated This Winter
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This article was originally published by FytFeed on the Medium group In Fitness & In Health. We want to thank In Fitness & In Health for accepted our submission. They have tons of great authors and resources.