Tips to Stay in Shape During the Cold and Dark Winter Months

by Nicole Abigail

When winter brings shorter days and colder temperatures, it can be difficult to stay motivated to exercise outdoors. But winter does not have to mean simply settling for excessive weight gain until the temperatures start to rise again. Follow these tips to stay in shape during the cold and dark winter months.

Choose the Right Winter Clothes

Don’t let the cold weather prevent you from getting out there and exercising. Invest in appropriate clothes to battle the cold — like a warm jacket, hat, and gloves — so you can stay safe and comfortable while outside.

Choose The Right Winter Activity

Be smart when it comes to choosing the right winter activity. Choose exercises that can be done indoors, such as running on a treadmill or swimming, or choose outdoor activities that can be done in the winter. Activities like skiing, snowboarding, snowshoeing and cross-country skiing are great ways to have fun and get in shape at the same time.

Stay Hydrated

Staying hydrated is important year-round, but it becomes especially important during the cold winter months when you’re more likely to be exposed to the elements. Make sure to bring water wherever you go and hydrate throughout the day.

Be Prepared

Cold weather can bring dangerous conditions. Therefore, it’s important to be prepared before heading out. Check the weather and make sure you have the right clothes and supplies with you.

Set Realistic Goals

It can be tempting to set unrealistic goals in the winter months, but it’s important to set realistic goals that you can actually stick to.

Make it Fun

Try to make staying in shape during the cold winter months fun. Ask a friend to join you or turn on some music to make it more enjoyable.

Here are some additional tips for staying in shape during the winter:

  • Go for a Walk: Take a walk during lunch, or take the steps at work rather than the elevator.
  • Start a Fitness Challenge: Set a goal for yourself and track your progress. It could be anything from an exercise challenge to a nutrition challenge.
  • Take up a New Hobby: Explore something new like ballroom dancing or kickboxing.
  • Try a Winter Sport: Put on your warmest winter gear and try something like ice skating or snowshoeing.

With a few simple tips, you can stay in shape during the cold and dark winter months and make sure you look and feel your best all year round.

What exercises can I do to stay in shape during winter?

1. Bodyweight Training – Push-ups, Squats, Lunges, and Planks are great exercises to do at home that don’t require any equipment.

2. At-Home Cardio – A simple 10-minute HIIT workout can burn lots of calories and keep you in shape during the colder months.

3. Indoor Running – Finding a treadmill or running track indoors is a great way to stay in shape during winter.

4. Strength Training – Using weights or resistance bands at home is a great way to build strength and increase muscular endurance.

5. Yoga – Incorporating yoga into your daily routine is a great way to stay active and increase flexibility during the winter months.

6. Stair Climbing – If you have stairs in your house, use them during your workouts to strengthen your legs and get a great workout.

7. Calisthenics/Bodyweight Exercise – Doing calisthenics or bodyweight exercises is a great way to get active without going to the gym.

What are some exercises I can do at home to stay in shape during winter?

1. Squats: Stand with feet slightly wider than shoulder width and lower down into a squat. Make sure to keep your knees over your toes and press your hips back.

2. Push-ups: Start in a plank position, with your hands slightly wider than your shoulders and your body forming a straight line from shoulders to toes. Bend your elbows and lower your entire body until your chest nearly touches the floor. Push up to the start position.

3. Lunges: Stand with feet hip distance apart and step one foot forward. Lower down so that both knees form 90-degree angles, making sure your front knee doesn’t go over your toes. Push off the front foot to return to the starting position.

4. Jumping Jacks: Start with feet shoulder-width apart and arms down by the sides. Jump, bringing your feet wider than shoulder width and your arms up over your head, clapping hands together. Jump back to the starting position.

5. Plank: Plant your hands on the floor directly beneath your shoulders, arms straight and feet together. Hold your body in a straight line from your head to your toes. Hold for 30-60 seconds before releasing.

What exercises can I do at home without any equipment?

1. Push-Ups

2. Squats

3. Lunges

4. Plank

5. Wall Sit

6. Glute Bridge

7. Tricep Dips

8. Calf Raises

9. Step-Ups

10. Handstand Push-Ups

11. Single Leg Deadlifts

12. Burpees

13. Sit-Ups

14. Straight Leg Raises

15. Jumping Jacks

16. Mountain Climbers

17. Core Rotations

18. High Knees

19. Shoulder Taps

20. Yoga Poses

Q: What bodyweight exercises can I do at home?

Some of the most popular bodyweight exercises that you can do at home include planks, push-ups, burpees, jumping jacks, lunges, squats, mountain climbers, and tricep dips.

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