For many of us, shorter days, less sunlight, and colder weather are a recipe for increased lethargy and reduced activity. After all, it’s hard to leave the cozy comfort of bed for an early morning workout in frigid temperatures or force us to go to the gym after work when it’s already pitch black outside.
While it’s tempting to take a few months off and not worry about fitness until the spring, our physical health deserves our dedication year-round. Here are a few strategies to help overcome the inclination some of us feel to hibernate during the colder months.
Set SMART Goals
There are many reasons that it’s hard to get into and maintain an exercise regimen in the winter, but one of the most common pitfalls people fall into is setting vague, unrealistic goals like “getting in shape.” This goal is unhelpful because it’s ambiguous, making it almost impossible to know if or when it’s been achieved. Instead, I recommend thinking about “SMART” goals – goals that are specific, measurable, achievable, relevant, and time bound, meaning there’s a deadline or end point you have a mind.
For example, a SMART goal for physical activity in the winter might be, “I want to take 10,000 steps four days a week through the end of March.”
Find What Works for You
Now that you’ve set a SMART goal, it’s time to get moving, but remember there’s no right or wrong way to incorporate physical activity into your life. Rather than trying to force yourself to adopt the latest fitness fad or stick to an exercise routine you hate and find yourself dreading, think about a form of movement that engages and excites you. Maybe the gym isn’t your thing, but you’ve always been curious to try cross fit or kickboxing. You can check out Zumba or barre classes if you like to dance, join a basketball league if you enjoy shooting hoops (even if it’s been 10 years since you last played), take your dog on extra log walks, or explore yoga videos on YouTube. The options for how you move your body are virtually limitless – revel in the process of trying new things and finding what you like.
Build in a Reward
You can also try pairing the physical activity with something else you enjoy. For example, I always save a good Netflix show and only watch it when I’m on the treadmill. I walk at a steady pace while watching the show and before I know it, I have walked for 60 minutes and over three miles.
Another effective strategy to motivate you is to invite a friend, family member, or colleague to join you. When you have someone you feel accountable to, it urges you to get up and skip the snooze button or resist the temptation to stay curled up on the couch. Plus, having an exercise partner in crime makes it more fun! This effectively builds in a reward for keeping up with your activity goals beyond the physical and mental benefits you’ll see.
We can all struggle to stay motivated, particularly when it’s cold, wet or dark outside. With these pointers in mind, however, you can stay on track and establish routines making your happier and healthier long past cold and dreary days of winter.
