As winter rolls in, and the days get shorter and colder, it becomes increasingly difficult to find the motivation to exercise!
In the morning it’s harder to get up, and at night all you want to do is get home put on your dressing gown and ugg boots, make a cup of tea and get cosy.
Here are some tips to help you exercise on these colder days;
Wear appropriate clothing – A great way to stay warm and dry when exercising during winter is to layer your clothes. The base layer should wick away moisture and sweat, to keep you dry, the middle layer should provide insulation and the outer layer should allow moisture to escape and block wind and repel water. You should also keep your extremities warm by wearing a hat or beanie, gloves and socks. As you become warmer you can remove layers.
Get your workout gear ready the night before – This is great if you’re planning to exercise in the morning. By getting your clothes ready and packing your gym bag the night before it helps to set the intention of doing some exercise the next day. And you don’t have to fumble around in the dark and cold first thing in the morning looking for something to wear.
Learn a new skill or sport – Winter is a great time to start something new. This could be a sport; football, netball, hockey and soccer competitions usually run in winter, and there is room for people of all ages and skill levels. There are many sports that are also played indoors! Or you could learn a new skill, such as, doing a handstand, chin up or push up. This helps to change up your routine to prevent boredom, and it gives you a goal to work towards.
Workout at home – If you can’t get to the gym or get outside, you can exercise at home. You can do an exercise program at home using bodyweight exercises such as squats, lunges or push ups. You can also make light weights at home using some household items! Next time you finish a bottle of milk or juice refill it with water, sand or rocks. You can also fill bags with cans of food or books. Just pop it on the scale to check that it’s the weight you want to use.
Get a Workout buddy – Finding an exercise buddy helps to keep you accountable. Committing to exercise with someone, whether it’s a friend or exercise professional, helps to keep you to a set schedule and stop you from putting it off until a tomorrow that never comes. You can help to support and push each other towards reaching your goals, all while being social.
Remember your “why” – Determine what drives you to exercise. Is it because it makes you feel good? To set a positive example for people around you? To manage your health? Set goals that are specific to your why and focus on them on the days that are particularly tough.
If you are needing some help developing a program for home or not sure of what kind of exercises you should be doing, book an appointment with one of our friendly Exercise Physiologists.
They can help you set goals for exercise and help you figure out what are the best exercises to do just for you.
Book now to get for very own personalized program for Winter.
Courtney Wharton, myPhysioSA Exercise Physiologist Payneham, Mount Barker, Mile End and Wakefield Street.