Winter may be the easiest time of year to blow off a workout.

It’s too cold, it’s too dark, I just don’t feel like it!

The list of excuses goes on and on. Ignore them! Your body needs the boost exercise brings to your immune system, especially the winter months.

‍

Let’s look at some tips for staying active!

‍

Embrace the Outdoors!

Exposure to daylight even in small amounts has big benefits. 

Getting outside in the winter:

• Lifts your mood.
• Gives you a dose of Vitamin D.
• Makes your immune system stronger.
• Increases your energy.
• Relieves stress.
• Can sharpen your thinking.

‍

Embrace the Weather and Get Good Gear

Invest in outdoor clothing that allows you to make the most of the winter season.

• Rain and snow jackets
• Gloves, scarves, and hats
• Long underwear
• Waterproof shoes or boots
• Reflective jackets for walking in early morning or at night
• Umbrellas
• Walking sticks

‍

Flex Your Schedule So You Can Get Outside

If you have the ability to flex your schedule, look at the weather report each week and schedule in time to get outside when it’s daylight and when the weather cooperates.

‍

Make Your Weekends Count

Use your weekend time to explore the great outdoors and to get in additional movement and exercise. Take advantage of winter sports like:

• Cross country skiing
• Alpine skiing
• Snow-shoeing
• Sledding
• Snowboarding

‍

Whether Outside or Inside, Make Exercise a Priority

The Surgeon General and the American College of Sports Medicine recommend adults get a minimum of 150 minutes of moderate intensity exercise every week. This can be accomplished in 30-minute exercise sessions 5 days a week or mini workouts throughout the day that are 10 minutes in length.

‍

Schedule Mini Workouts Throughout the Day

With shorter, colder days, it’s harder to find chunks of time to exercise. Mini workouts throughout the day is a good strategy.

Here’s an example:

• 10-minutes of bodyweight exercises (planks, push-ups, crunches, lunges, squats, etc) in the morning
• 10-minute brisk walk during your lunch break at work
• 10-minutes of yoga-inspired stretching in the evening

‍

Take a Movement Break During the Work Day

You’re not meant to sit at your desk for 8 hours a day!

Break up your workday with movement breaks:

• Take a movement break every 30 - 60 minutes
• Alternate sitting and standing
• Have exercise equipment like resistance bands at your workstation.
• Do small chunks of exercise before or after break time, lunch time or meetings
• Have walking meetings

‍

Take advantage of December and January Fitness Promotions

12% of all new gym memberships happen in January. Many gyms and fitness programs offer discounts in January. Check out fitness centers and gyms and inquire about discounts!

‍

Fun and Satisfaction

Whatever online or in-person fitness class you try, it should be fun! Research shows that the best way to maintain your fitness habit is to make sure it’s enjoyable. If you’re bored with your fitness workout, change it up! There are so many options these days. 

‍

Making the Most of Online Fitness

There are loads of online fitness classes. 

There are many free and paid options available.You can take a live online class or stream on-demand classes, or use a fitness app.

‍

Let’s look at a few things to keep in mind when doing an online fitness class…

‍

Safety First

• Set up your environment for safety and success. Whether you’re at home or at the office, make sure you have adequate space and the equipment necessary to do the exercise practice safely and efficiently.
• Check the instructor’s credentials. Your instructor’s credentials matter both for your safety and your fitness
• Check in with yourself. How does your body feel? Does the exercise feel safe for your body? Check in with an expert if in doubt.

‍

Know What You Want in an Instructor

Besides a good workout, what else do you want out of your workout? Does your instructor offer you motivation? Support? Words of wisdom? Tips? 

A great fitness or yoga instructor assumes an integral leadership role both in-person and online and is responsible for creating a positive environment.

‍

Availability and Access

What in-person online fitness offering can you take part in and at what cost?

There are many quality free online fitness options and paid memberships available.

There are also many quality gyms that offer affordable memberships.

Want to support your local fitness instructors? Many of them also offer online and hybrid classes. 

‍

Get an Exercise Buddy

When you exercise with a partner, you’re likely to:

• Feel more motivated. When you and your buddy encourage each other, you’ll exercise more often, work harder, and be happier with your exercise program.
• Be more adventurous. It’s easier to try new things with a buddy. You may just find an exercise you love, one that feels more like fun and less like a workout.
• Be more consistent. When a friend is counting on you to show up, you are less likely to skip out on exercise.

‍

What are your favorite ways to be active in the winter?

Drop me an email. I’d love to hear from you!

‍