Find The Motivation
Good news: once you’ve acclimatized, exercising in the cold burns fat quicker than more comfortable temperatures, because deposits of so-called “brown fat” are activated as the body learns to get warmer, faster. So winter might even be better for weight management than those jogs in more pleasant weather. Secondly, exercise is a great way to beat winter blues. Increased exercise lead to better moods for people with depression and seasonal affective disorder (SAD). If you’re able exercise outside during daylight hours, you’ll get more of that elusive vitamin D from sunlight which is good for bones, teeth, and muscles. For many, the rush of endorphins we get from exercise is reason enough to prove it’s good for us.
Prepare Well
Planning and writing down exercise sessions ahead of time makes it more likely you’ll do them, and if you’re exercising before work, smooth the transition out of bed as much as possible. Lay out exercise clothes and shoes the night before, pack your work bag, and plan both your outfit for the day, and your post work-out breakfast. For outdoor winter exercise, the right clothing will make a huge difference to your experience. Remember to warm up, for example with light jogging, before really going for it.
Find A Way To Stay With It
Getting out of the door can be the hardest part of exercising in winter. Having a companion to combat lazy moments where we weigh up whether to stick to plans. Setting a goal is another great way to stay motivated; just make sure its achievable. You don’t have to work out every day: Thirty minutes of cardio exercise three times a week is much better than nothing.
It’s Not Just The Frosty Mornings
If the idea of wintry running or cycling still isn’t appealing, consider exercising indoors. Gyms are an obvious solution; make them more bearable by arranging your day to avoid busy times. Winter can also be a time for indoor activities you might not get around to otherwise. Dance, squash, hot or regular yoga, circuit training, and swimming, are all great ways to spend an hour in a long evening that might otherwise be spent eating, drinking, and looking at screens.
Reward Yourself
The ideal is probably to try and frame exercise as a pleasure, not a punishment—think of it as personal time, or a time to think, or listen to podcasts. Likewise, food ideally shouldn’t be a reward. Whatever you eat, make sure it’s delicious and that you take time over it, which will make it feel more satisfying. If you’re working out, you need to eat some energy-rich carbohydrates—like whole grains and potatoes with the skins on—and some protein, which helps build and repair muscle: oily fish, eggs, and beans all count. Add vegetables and salads, too.
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