The winter months can often feel demotivating, with shorter days, longer nights, and colder temperatures. It’s completely understandable if you’re struggling to find the energy to step outside and stay active.
As a personal trainer and fitness writer, I dedicate a significant amount of time to working out. Still, I find my enthusiasm wanes when daylight fades by 4 PM, and I need to bundle up just to take a walk. However, winter doesn’t have to put a damper on your fitness routine.
Regular exercise offers numerous benefits, and when paired with nutritious food, it keeps me energized during the colder months. Staying active uplifts my mood and helps me maintain my fitness levels. You can experience these benefits too by making a few adjustments and tackling the winter challenges that often make working out feel cumbersome. Here’s how to overcome these chilly obstacles…
The issue: it’s too dark
With the sun rising late and setting early, it’s tempting to skip morning and evening workouts. Safety is a concern—according to Sport England, 72% of women alter their outdoor activities in the winter, with 23% avoiding specific areas. When it’s hard to see where you’re going, it’s easy to forgo your workout altogether.
However, darkness doesn’t have to derail your exercise routine.
If you’re out alone, use features like Find My on iPhone or Google Maps on Android, which allows you to share your real-time location with family and friends for added safety.
“For running, choose your route carefully,” advises Sarah Campus, a personal trainer and founder of LDN MUMS FITNESS. “Stick to well-lit streets, parks, or running tracks whenever possible. If you’re jogging alongside the road, run against oncoming traffic—this makes it easier for drivers to see you and vice versa.”
Consider rethinking your soundtrack too. While music can be motivating, it may also distract you. Keep the volume low or invest in bone-conduction headphones that allow you to maintain awareness of your surroundings. Alternatively, leave the headphones at home and enjoy a workout with a friend or your dog.
Don’t forget to gear up with reflective clothing. A simple hi-visibility armband or a hi-visibility running vest can make a big difference in visibility. “Using a headlamp or even a flashing hair tie can help keep you noticeable and illuminate your path,” adds Sarah.
The issue: it’s too cold
Preparing for a cold-weather run can feel time-consuming, but once I’ve begun, I rarely regret my decision—unless I’m underdressed, that is. This can lead to numb fingers, blue lips, and stiff joints.
Dressing in layers is essential. “Start with a moisture-wicking base layer to keep sweat off your skin,” suggests Sarah. “Choose an insulating mid-layer, like a fleece or thermal top, if it’s especially cold. Your outer layer should be windproof and/or water-resistant if the weather calls for it.”
Don’t neglect your legs. I sometimes wear shorts in winter, but thermal leggings are ideal when the temperatures drop.
For additional warmth, invest in a pair of good running gloves, a hat (since 80% of body heat escapes from your head), and a looped scarf to shield your neck.
Avoid overdressing—“Dress as if it’s 5 to 8°C warmer, as you will warm up once you start moving,” Sarah advises.
The issue: I’ve lost the joy of exercising
While everything feels more enjoyable in the sunshine, just 20 minutes of exercise can significantly boost your mood and energy levels—even in the heart of winter. It doesn’t have to be formal exercise; consider going for a hike, walking (or playing) with your dog, or joining a local sports team.
If you enjoy running, think about joining a local running club. “This keeps you accountable and can be very motivating. I personally love the feeling of a runner’s high after a long day,” says Sarah. Visit RunTogether to locate a club near you, or try your local ParkRun, which features free timed 5k runs every Saturday at 9 AM, welcoming participants of all skill levels.
Going solo? Listening to your favorite tunes or an engaging podcast can make exercise more enjoyable. Sarah suggests treating yourself to a comforting hot chocolate or coffee afterward as a reward.
The issue: I don’t want to leave home
The thought of sacrificing your cozy indoor space for the chilly outdoors can be less than appealing.
Fortunately, home workouts can be highly effective. “They’re convenient, eliminate the need to wait for gym equipment, and offer privacy without concern for opening or closing hours,” Sarah notes.
While bodyweight exercises are great, investing in some home workout equipment can add diversity to your routine. “I recommend using dumbbells of various weights, resistance bands, and ankle weights.” Though new equipment can be expensive, second-hand options on platforms like Facebook Marketplace, Vinted, and eBay can ease the financial burden.
For workout inspiration, consider platforms like FIIT (starting from £20 monthly), which features an extensive library of follow-along workouts with engaging instructors. Les Mills On Demand (offers a 14-day free trial) also provides thousands of workouts, from core sessions to barre classes.
The issue: I dislike swimming in winter
Jumping into a pool on a warm summer day is delightful, but the frigid sensation of wet hair on a winter day can be a deterrent.
Indoor pools provide a practical solution for maintaining swim fitness during colder months. Dry off immediately after you exit the water, shower, and get dressed before using a blow dryer to warm your hair. Wearing a hat can also help retain heat.
If swimming is less appealing, Sarah suggests switching to other indoor, low-impact cardio workouts. “Indoor rowing delivers a full-body workout that is gentle on the joints while enhancing fitness and strength. Cycling builds endurance, and using a cross-trainer is another effective low-impact option.”
Don’t overlook walking, which is an often-underestimated exercise. “You can adjust the intensity of your walks by including brisk intervals, adding weight with a heavy backpack, or hiking uphill to engage your legs more aggressively,” shares Sarah.
The issue: I’ve lost all motivation
No matter how gloomy the weather, staying active is a year-round commitment, especially if winter months leave you feeling down.
Research featured in the journal The Lancet Psychiatry has shown that among over 1.2 million adults surveyed, those who exercised experienced more than a 40% reduction in poor mental health days, including stress and depression. Just three to five 45-minute exercise sessions each week were associated with optimal mental health outcomes.
Regular physical activity also supports your immune system, helping you fend off colds and other illnesses. According to findings from the journal Exercise Immunology Review, engaging in moderate-intensity exercise for up to 45 minutes is advantageous for immune defense.
If you’re like me, you may also indulge in more comforting, heavier foods when it’s chilly. Exercising helps balance this extra intake, preventing your calorie consumption from exceeding your expenditure, so you don’t find yourself struggling to fit into your favorite jeans come spring. A good mix of cardio and strength training can help maintain your metabolism.
If the perks of staying active during winter aren’t enough to motivate you, consider setting a specific and inspiring goal. Whether it’s shedding a few pounds before a spring vacation or achieving a personal best in an upcoming race, defining a clear purpose can significantly boost your motivation. “Writing down your goals or sharing them with someone can keep you accountable,” Sarah suggests.
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