At the end of summer and the start of winter, many wonder if they can keep up with workouts. Some give up and stop exercising outside or going to the gym, while others feel lazy to exercise at home thinking winter is for rest. Plus, they eat a lot which leads to noticeable weight gain by winter's end, just as summer returns. So here are some important tips that can help and motivate you to exercise during winter.
Tip one: Wear dry, warm clothes
When you leave the house to work out in winter, you'll likely sweat soon. Since water transfers heat well, your body heat moves to the cold air outside, which can lower your body temperature. So wear dry, non-cotton clothes that don’t soak up sweat or rain to avoid getting cold. Examples are polyester, nylon, and polypropylene as they wick moisture 50% faster than cotton. Also, you can wear extra layers to stay as warm as possible.
Tip two: Choose bright colors
Black might be many people’s favorite color, but in winter, you need to wear bright, colorful clothes. Besides making you feel comfortable and happy, bright colors alert passersby and drivers to your presence on dark, cloudy days. So don’t hesitate to get brightly colored clothes and sports gear. Also, make sure these colors reflect light so you can be more aware of your surroundings and avoid slips and injuries.
Tip three: Protect your extremities from the cold
Because distant parts from the body like ears, hands, and feet are the first to feel cold in winter, due to less blood flow as most blood stays in the body, you should wear winter sports hats, gloves, and thick socks when exercising outside or going to the gym.
Tip four: Take care of your skin
Winter air is known to be not just cold but dry too, which dries out your skin. So, drink lots of water, about 2 to 3 liters daily, and use skin moisturizers, especially Vaseline on dry spots like around the nose and lips. Even though the sun shows less in winter, don’t skip sunscreen because UV rays still reach your skin and can cause damage.
Tip five: Do warm-up exercises
Just like with your regular workout routine, you need to get ready for your daily exercises by doing warm-ups. They help increase blood flow, boost circulation, and warm your muscles, which reduces injury risk. Remember to separate dynamic warm-up exercises from static stretches. Warm-ups involve low-intensity movement that activates all your muscles, while stretches help lengthen them and are best done after exercising.
Tip six: Stick to solid paths
You’ll find water and snow everywhere in winter, but while doing your sports routine, stick to solid roads and paved sidewalks to avoid slipping and injuries. If you want to walk or run on icy surfaces, wear running shoes with ice cleats to help reduce the risk of falling.
Tip seven: Breathe properly
It's really painful to have to breathe through your mouth in really cold air. Breathing cold air through your nose helps warm it before it enters your body, but with high activity levels you might not be able to breathe only through your nose. You need to breathe through your mouth. So, wrap a light scarf around your mouth to keep the moisture from your breath and keep the air humid while you breathe.
Tip eight: Take off your clothes when you feel warm
Don't make the mistake that can cause you to catch a cold or flu during exercise. That is not taking off some clothes when you feel warm and hot. While exercising, you can easily take off one layer of your upper clothes and tie it around your waist until you feel cool again, then put it back on. Exercise sparks activity and energy in your body and gives you the heat you need to stay warm.
Tip nine: Drink enough water
You might not feel very thirsty during winter exercise like you do in summer, but you still lose a lot of water through sweat or water vapor when you breathe. So you have to replace that loss by drinking plenty of water according to what your body needs, to avoid dehydration. Drinking water also helps activate your body and increase calorie burning during workouts.
Tip ten: Stay facing the wind
To keep up your workout routine safely and avoid cold drafts and getting sick with colds or flu, exercise like walking, running, or cycling while facing the direction the cold wind blows. If you exercise against the wind while you are sweating heavily, you will definitely catch a bad cold that will keep you in bed for days away from workouts.
Tip eleven: Do recovery exercises
Just because it’s cold winter and you’re sweating doesn’t mean you should skip your recovery exercises after your workout. They’re really important for helping you relax after hard exercise, protecting your muscles, and reducing pain so you can work out just as well the next day.
Tip twelve: Workout with friends
Doing the daily exercises with a group of friends keeps you pumped and committed every time you meet to exercise. This stops you from slacking or using bad weather as an excuse. It helps you reach your fitness goals and beat your winter worries.
Tip thirteen: Set your goal
If you work out at the gym, your main goal should be to wear your winter sports clothes and get out the door. Once you get to the gym, the excitement and support from your trainer and gym buddies will keep you motivated to do some good exercises every time you go.
Tip fourteen: Use your lunch break
You might be someone who avoids exercise in the darker parts of the day because you don’t feel motivated and you find that time boring and depressing. So take advantage of your lunch break to go for a walk or jog near your home and maybe do some shopping if you need to.
Tip fifteen: Focus on the mental health benefits
Many people feel that winter is the season when they get the most depressed, frustrated, and bored. So to get rid of these negative feelings, you should follow a workout routine that suits you. Besides improving your mood, these exercises will help you lose extra weight and boost your metabolism during winter.
Tip sixteen: Check the weather
Use your daily weather check as motivation to work out every day. Knowing the weather tomorrow helps you decide what clothes to wear and which exercises to do. Changing your clothes and workouts can boost your enthusiasm and encourage you to try different workouts, which keeps things from getting boring or lazy.
Tip seventeen: Wear your workout clothes at home
This advice might seem a bit strange but it’s very effective. Wearing workout clothes definitely helps and encourages you to do some simple exercises without going out. It can also push you to do more outdoor workouts or even hit the gym. This daily little trick can do a lot.
Tip eighteen: Do swimming exercises
Don’t be surprised by this tip. Pool water is usually warm in winter. Swimming is a favorite sport for many because it boosts overall body strength, helps lose extra fat, and builds muscle mass. You should swim in an indoor pool at home or at a club.
Tip nineteen: Set your alarm
To get out of bed with more energy, vitality, and a strong desire to exercise, set an alarm and use a lively song that wakes you fast and makes you feel pumped and strong so you don’t hit snooze. If you only have two chances to snooze daily, wake up early the first time.
Tip twenty: Make new plans
It’s normal for people to make new plans for their work and personal life. One important plan is changing your workout routine. Since winter is linked with the start of the new year, you can see exercising in this season as your only way to switch up your workout routine for the year.
