10 Tips for staying motivated to exercise during winter

Ivory Lira, RDN - Registered Dietitian Nutritionist

Staying motivated to exercise can be challenging during the cold, dark winter months. Set yourself up for success with these tips for consistent winter workouts and master your goals!

Jumpstarting exercise during winter

The cold and darkness of winter can make it challenging to stay motivated and stick to your goals. Instead of pulling the blankets over your head and waiting until spring, get dressed and get outside for a winter adventure!

Positive benefits of exercise during winter

Getting outside is a great way to get some sunshine! Although shorter days can sometimes negatively affect mood, spending some time outside, especially on a sunny day, can lift your spirits and help you get some necessary vitamin D.
There is little to no heat or humidity outside, depending on where you live. The fresh, crisp air might even feel invigorating!
Exercise can boost your immune system. According to the CDC, regular activity may help reduce your risk of complications from the flu.

Jumpstart your winter fitness routine with these 10 tips for building your winter exercise plan:

Start the day off right

Prep the night before. Set yourself up for success by packing your gym bag, choosing a home workout for the next day, or even sleeping in your exercise clothes.
Light it up! It’s easy to hit snooze on a dark, chilly morning. Use a sunrise-simulating alarm clock or your favorite energy-boosting music as an alarm tone to get you pumped and in the mood.

Embrace the cold

Layer up. Dressing in layers can help regulate your body temperature and help you feel more comfortable in cooler weather. Check the forecast in advance so you can be prepared.
Warm Up. Your muscles need extra time to warm up in cold weather, and cold muscles are more likely to get injured. Spend 5-10 minutes doing a dynamic warm-up to get your muscles fired up. This can also be an excellent time to check your layers.

Change up your routine

Sign up for a new class. Trying something new can feel exciting and rejuvenate your motivation. An indoor exercise class may sound more appealing than working out on a cold winter day. Plus, the cancellation fees can be a good motivator for getting yourself to class!
Use the buddy system. Having an accountability buddy can help keep you motivated and on track while making the workout more fun. It’s much harder to cancel on a friend than to decide for yourself not to go.
Exercise during your lunch break. Make use of daylight hours and midday's warmer temperatures by fitting in some movement during lunch. Go for a brisk walk outside for fresh air and nature therapy, or, if the weather is poor, head to a nearby mall for some indoor miles.
Volunteer in an active way. Look for volunteer opportunities that require physical activity, such as shoveling a neighbor’s driveway or walking dogs for the local shelter.

Give yourself grace on bad weather days

Stay inside. It is okay to modify your goals and routine to work out inside. You can find free workout videos online that don’t require equipment. For some cardio, head to your local mall; many open early just for walkers!
Make a goal to “just show up”. Instead of committing to the whole workout, commit to showing up. Just get to the gym or your home workout space. Doing a shorter workout or leaving after a few minutes can be okay. In most cases, once you’re there and moving, it is easier to convince yourself to stay.