As temperatures start to drop in the colder months, many people may find it harder to work out. The cold weather and early sunset often create a sense of apathy making it a challenge to stay fit.
According to the National Institute of Health, 43.5% of people delay their exercise in the winter. This is due to the limited amount of Vitamin D that people get, naturally causing them to feel run down and unmotivated.
“In the colder months our bodies turn to conservation mode and we tend to gain weight,” HSS exercise physiologist from MS, CSCS Chelsea Long said.
This struggle many face is a cycle that needs to be broken for the mental and physical well being of our community, and here are a variety of ways to stay active.
Motivation is half the battle when it comes to working out. One way to overcome this is to find a group, or even one other friend, to workout with you. This helps one maintain accountability where they are letting someone else down if they do not work out.
According to the National Institute of Health, those who work out with another person are “32% more likely to reach sufficient physical activity and 45% more likely to have good mental health.”
“Yes, my physical activity decreases. I think it’s because the sports I do for school are outside and it's cold in the winter. I don’t train for them outside so I do less activity,” NHS Junior Grace Newsom said. Newsom has played soccer in the fall for NHS for the last three years and planson starting tennis in the spring.
Another way to stay motivated is to set goals for yourself. Have one main goal by the end of the winter, but also smaller ones along the way that can act as checkpoints to ensure you reach your main one. You can even take it a step further and write these down in a journal. Along with this you can log your progress and write workout and meal plans.
As for actually working out, you’re going to need a space large enough for you to do certain movements. If you run a lot during the warmer months, try to layer up before going outside for a run. That way your body heats up, and you can take off a layer at a time. If you still want to run, but inside, find a gym with a treadmill, stairmaster, or elliptical. You may even invest on your own.
Concerning areas to work out, gym membership is always an option, but that may not be the most ideal for some. Alternatives can be places like an area in your room, garage, or living room.
Now for the actual workout, you need to figure out what you want to accomplish. Obviously if you're working out in your bedroom you’re not going to be setting a new bench press PR every week, but you can still focus on building muscle and toning yourself. You can also focus on more balancing, endurance and flexibility with activities like yoga and pilates.
But doing set workouts isn’t the only option, and don't be limited to your sports either, “In the winter I do leagues for other sports like basketball and volleyball,” Newsom said.
Thanks to the technology we have today, finding workouts is the easiest part. There are tons of different youtubers, influencers, and apps to choose from.
According to Forbes Magazine, the best workout apps include Caliber Free Workout and Tracker, Nike Training Club, Gymshark Training, and 30 Day Fitness. But the list is far from over. You can also invest in books like Thinner Leaner Stronger or Bigger Leaner Stronger written by Michael Mathews, which help you understand the science behind fitness and how to construct your own workouts and meal plan.
“Covid taught me that everything is online, you can do body weight stuff you don’t even need any equipment,” NHS physical education teacher Laura McLean said. “There are a plethora of good instructors and you find what you like, so there's no excuse.”
Overall, don’t let the cold stop you from becoming the best version of yourself! Physical wellbeing is a huge factor of mental health. As stated in the National Institute of Health, “Evidence from a meta-analysis of 49 prospective studies, including data from more than 260,000 participants, demonstrates that people with higher physical activity levels are less likely to develop depression.” So in other terms, if you look good you feel good, and vice versa. And don’t fret, summer will be back before you know it!
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