With winter feasts and holiday treats behind us, you may be searching for ideas to work off those extra calories. Whether you are wanting to lose weight, fulfill your resolution of working out, or just want to start a healthy habit, here are some tips for getting fit in winter months!
Don’t let the cold or limited daylight hours discourage you from reaching your goals! If you don’t have equipment at home or a gym membership that’s ok! Running, walking, or hiking are some great workout options for those that don’t have access to a lot of equipment. Whether you decide to workout from home, outdoors, or at the gym, here are some tips to keep you motivated and ready to meet your goals!
Dress in Warm Layers
Working out outdoors in the winter can be difficult without the right clothes. Invest in some warm workout clothes that you can layer on to take your workout outside. Dress in layers so that you can remove items if you get too warm. Start with a moisture-wicking shirt. The next layer should be something warm like wool or fleece. For the outer layer chose something that will block the cold wind. If you plan on doing an activity in the snow or the ground is wet, make sure your shoes are waterproof. Don’t forget other items like gloves or a hat!
Beat the Cold
If you’re someone that dislikes the cold it may be hard to even get out of bed in the morning. It can be even harder to find the motivation to get into workout clothes and begin your workout. Try placing your workout clothes someplace warm so they feel cozy on a chilly morning. You could also try sleeping in your workout clothes! That way you’re ready to go and your clothes are already warm. You could also opt into doing activities that will keep you nice and warm. Try finding a hot yoga class or a gym with a heated pool.
Get Motivated in the Dark
Winter also comes with the challenge of shorter days. For most people, it is dark in the morning before work and dark before clocking out. If the darkness dampens your motivation, try mixing it up. Take a long brisk walk during your lunch break to take in the sunshine! Try a workout in during the middle of the day on your days off. You could also try putting on your workout clothes right before your leave work. That way you are already ready for a workout and more likely to get active after you leave work. Try setting your alarm as a song that will get you out of bed. You’ll be less likely to hit snooze if you love your alarm song!
Be Mindful of Risks
Just like the heat, cold weather can come with health risks. Your warmup and stretching time should be doubled in the cold weather to avoid injury. Check the weather forecast before heading outside for a workout. Air temperatures below 0 degrees Fahrenheit or days with extreme wind-chill can increase the risk of frostbite. Take a day off from your workout or workout indoors on days with extreme weather. Remember that staying hydrated in the cold weather is just as important as it is in the heat. Try and hydrate before, during and after your workout. The cold weather can also aggravate existing conditions like Raynaud’s disease, lung or heat disease, exercise-induced asthma, or lupus. Check with your primary care physician before working out outdoors in the cold weather.
For more information check out these websites!
https://health.clevelandclinic.org/how-to-stay-active-outside-when-the-weather-gets-colder/
https://www.health.harvard.edu/staying-healthy/the-wonders-of-winter-workouts
https://www.everydayhealth.com/healthy-living/fitness/easy-winter-exercise-tips-help-you-stay-fit/
Don’t want to brave the cold? Try an at home workout that doesn’t require any equipment!
https://blog.myfitnesspal.com/10-minute-no-equipment-total-body-workout/
https://www.healthline.com/health/fitness-exercise/at-home-workouts#beginner-routine
MCH Publicity Statement: This project is/was funded in part by the Missouri Department of Health and Senior Services Maternal and Child Health Services Contract #AOC18380095, and is/was supported by the Health Resources Services Administration (HRSA) of the U.S. Department of Health and Human Services (HHS) under grant #B04MC30623, Maternal and Child Health Services for $12,107,084, of which $0 is from non-governmental sources. This information or content and conclusions are those of the author and should not be construed as the official position or policy of, nor should any endorsements be inferred by HRSA, HHS or the U.S. Government.