Exercise in winter is no exception, admittedly, a season when the colder weather can become a barrier to being active. When the temperature drops, finding the motivation to exercise in winter may also become more challenging.
The reason isn’t just in your head. For people with chronic pain and joint conditions such as arthritis, the reason is not just a lack of motivation but biological. Whilst the cold weather isn’t the cause of arthritis per se, the frigid temperatures can heighten one’s sensitivity to pain. The synovial fluid, which acts like a lubricant for the joints, can become thicker and more viscous. This can make your joints feel stiffer and movement more challenging.
The cold weather can also slow down blood circulation and cause muscle spasms. The popular belief that some people can sense a change in weather might sound like an old wives’ tale but is true – our joints do detect and respond to changes in barometric pressure, the amount of air pressure in the atmosphere.
Exercise in winter: Why it matters?
On the other hand, there are benefits to staying active during the cold season. One less obvious advantage is the lack of heat and humidity which can make exercising a less sweaty activity. For outdoor exercisers, getting a bit of sunlight can also help improve their mood during the colder, darker months.
Here are some of the other benefits of taking the time to be physically active during winter:
• Boosts your immunity — Cold weather often coincides with the flu season, making it crucial to keep your immune system strong. Regular exercise has been shown to enhance immune function, helping your body fight off illnesses more effectively.
• Enhances your mood – You can beat the winter blues with a dose of exercise-induced endorphins. Physical activity is a natural way to lift your moods, combat seasonal affective disorder (SAD), and promote feelings of wellbeing and happiness.
• Helps in weight management – The holiday season is also a time of indulgent eating which can make maintaining a healthy weight challenging during winter. By staying active, you not only burn calories but also rev up your metabolism, keeping unwanted pounds at bay.
• Increases your energy levels – You can combat seasonal fatigue and lethargy by incorporating exercise into your winter routine. Even a brisk walk or a short workout session can provide a much-needed energy boost to tackle the day ahead.
The best time to exercise in winter?
Sure, it’s tempting to stay in bed during the chilly mornings and evenings. But exercise is essential for staying fit and healthy no matter the season.
Here are some tips for finding the best time to work out:
• Morning — Kick-start your day with a morning workout to boost your metabolism and set a positive tone for the rest of the day. You can set the alarm clock an hour earlier so you can squeeze in a workout first thing in the morning.
• Lunch break – Alternatively, you can take advantage of your midday break to put in a quick workout session, helping you stay energised and focused for the afternoon ahead.
• Evening — If mornings and afternoons aren’t your cup of tea, you may opt for an evening workout to unwind and de-stress after a long day. Just be sure to layer your clothes, dress warmly, and stay visible when exercising outdoors in the dark.
A list of activities during winter?
Whether you prefer indoor activities or braving the elements outdoors, the list of activities to do in winter is virtually endless:
• Workout indoors — From yoga and Pilates to strength training and cardio, there’s no shortage of indoor exercises to keep you active during winter. You can invest in home workout equipment or join a gym to stay on track with your fitness goals. If you need guidance and support in training at home, our Exercise Physiologists at Healthstin offer home visits so you can continue exercising without leaving home.
Remember to warm up and cool down as well as stretch before and after each session to avoid injuries, remain flexible, and reduce soreness.
• Engage in outdoor adventures — Don’t let the cold deter you from enjoying the great outdoors. Embrace winter sports like skiing, snowboarding, ice skating, or snowshoeing for a fun and exhilarating workout amidst the snow-covered landscapes.
Venturing out in the daylight hours can be a wonderful way to catch some sun so you can get an ample dose of Vitamin D. Watch out for slick surfaces, though, to avoid falls and injuries that are common at this time of the year.
• Join group classes – Joining a group exercise class can provide motivation and accountability during winter. Whether it’s a gym strength training class or aquatic classes in a hydrotherapy pool, working out with others can make exercise more enjoyable and social.
Exercising in a warm water pool can also be an excellent way to combine physical activity with the means to help alleviate chronic pain such as arthritis. Working out and soaking in warm water can help loosen stiff joints, reduce pain, increase blood circulation, and relax your mind.
How to motivate yourself to exercise in winter?
Maintaining motivation can be challenging as the weather turns colder, but with the right mindset and strategies, you can stay on track with your fitness routine:
• Set realistic goals — Break your fitness goals into smaller, achievable milestones to stay motivated and track your progress over time. Pace yourself and rest if you feel winded or tired.
• Find a workout buddy — Enlist the support of a friend or family member to exercise together, keeping each other accountable and motivated along the way.
• Have fun and mix things up — Beat boredom by trying new activities and workouts to keep your fitness routine fresh and exciting.
• Stay flexible — Be prepared to adapt your workout plans based on weather conditions or scheduling conflicts, but don’t let minor setbacks derail your progress.
• Enlist the help of an Exercise Expert – Getting help and guidance from our Exercise Physiologists at Healthstin can help motivate you to show up for your regular sessions. Our Exercise Experts will also tailor a customised program, one that is designed to be fun and at the same time, intended to optimise your results.
Stay fit and active in winter
Don’t let winter weather be a barrier to staying fit and healthy. By staying active, you’ll not only boost your physical health but also enhance your mood and overall wellbeing.
At Healthstin, our Exercise Physiologists and Physiotherapists are always ready to guide and support you to stay active no matter the season. All our Allied Health Clinic centres have warm water Hydrotherapy pools to help you exercise and find pain relief during the winter season, especially beneficial for people living with chronic pain such as arthritis.
Reach out to us via 1300 090 931.
