The long cold winter months seem to last forever! Add the early morning darkness and short days to the mix, and you have a perfect recipe for winter blues. I must admit it; even I feel demotivated to get in my outdoor fitness sessions. We can’t hibernate for three to four months, though. Cold weather isn’t a reason to desert your fitness goals.

Here are a few tips that I’ve found helpful for getting outdoors on the coldest days in the Northeast winters.

Get Winter Weather Shoes

You can improvise and skimp on other winter gear, but winter weather shoes are a must. Proper footwear that avoids slipping on ice and snow is crucial for outdoor winters training. During winters, blood tends to stay near the organs and flows away from our extremities like fingers and toes. Winter shoes also provide thicker padding to keep your toes warm. Try to get waterproof socks and seek out a reliable outsole with grippy lugs.

Layer Up

Dress in layers for winter activities. Your body will warm up during the workout and, you might want to peel off the layers as you get warm. Start with a based layer of sweat-wicking fabric, an insulating middle layer to keep you warm, and then finish with an outer layer that blocks the elements like water and wind. Don’t forget to add a hat and gloves to the outfit.

Enjoy Winter Landscape

Every day in the winter season isn’t cold. The temperatures fluctuate from day to day. I’ve had days where the temps go up to 50 degrees Fahrenheit during peak winter months. Mercury rises in the afternoons. Late afternoons are a great time to get outside and enjoy nature. My biggest motivation to get out is to get in my daily dose of nature thrapy. Surrounding yourself with nature will clear your mind and calm you(1).  So, dress up in layers and go running, walking, or sledding on winter days.

Make it Fun

Want the ultimate motivational tip to stay active during winters. Make it fun. Snow is a resistance tool; working out in cold weather helps you burn more calories faster(2). Yes, you read it right. Working out in cold is metabolically expansive. You can go sledding with your kids and burn up to 400 calories per hour. Shoveling the snow might not sound sexy and fun, but it burns off 600 calories per hour, and you’ll get the chore done. Skiing and snowboarding are great winter activities.

Play Music

Make a play list of your favorite songs. I like to choose the tracks that make me want to move. Body has a way of coordinating with the beat of a song. Music stimulates the part of the brain that controls movement especially repetitive movement. Music also improves your mood. Listening to music releases feel good hormones like dopamine and oxytocin.

Warm up In the House

A good way to get out there in the cold is to warm-up at home. Performing any kind of light aerobic moves to get your heart up and muscles warmed up. You might even want to shed a layer before heading outside after the warmup.

Find Your Inner Child

Let your inner child be free. You can go out run in the rain and jump into the puddles. You will get wet and muddy, and when you get home, you can drink hot chocolate. You’ll get a great buzz working outside in the elements.

Get a Workout Buddy

Partner up with a friend or neighbor. You won’t let a friend down and catching up with a friend might provide you the extra incentive to get outdoors.

Work with a Fitness Coach

Winters are perfect for treating yourself to additional accountability with a fitness coach. You will get pro tips and structured workouts from the coach A coach can increase your confidence and help you achieve your goals.

Whatever the winter months bring your way, use these tips to continue your fitness journey and stay on top of your health goals.

References

• doi: 3390/bs8050049
• https://doi.org/10.1152/japplphysiol.00384.2020