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Lack of motivation -

When it comes to winter workouts, many people find it difficult to muster the motivation.  

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Statistics -

According to the National Recreation and Park Association, 60% of US adults say they are less active in the winter than in the summer.

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Overcoming the challenges -

Although it can be difficult to motivate yourself to exercise when it is cold and dark outside, there are proven benefits to doing so.

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Proven benefits -

Indeed, research suggests that exercise can help to combat the winter blues, as well as build your resilience.

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Physical challenge -

Exercising in the cold is physically more challenging, but there are certain things you can do to ease the burden and give yourself an enjoyable workout.

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Beat the winter blues -

There are two main benefits of working out in cold weather. The first is that it may help you to beat the winter blues.

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SAD -

During the coldest, darkest months of the year, many people suffer from seasonal affective disorder (SAD).

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SAD symptoms -

Symptoms of SAD include a persistent sad or anxious mood that lasts for at least two weeks, decreased energy, oversleeping, and a lack of interest in hobbies.

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Alleviating symptoms -

Studies show that, when combined with bright light therapy, cold weather exercise can help to alleviate some of the symptoms of SAD.

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Build resilience -

The second main benefit of winter exercise is that it can help to boost your resilience. Let's take cold water swimming as an example.

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Recent trend -

Cold water swimming has become increasingly popular in recent years, with many people describing how it boosts their energy levels and lifts their mood.

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Flood of hormones -

When the body is immersed in very cold water, it produces a cold shock response. This drives up heart rate and blood pressure, and floods the body with stress hormones.

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Post swimming high -

On the one hand, this cocktail of stress hormones may be the reason people report a ‘post swimming high’ after taking their cold-water dip.

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Surviving stressors -

On the other hand, the practice can help to build resilience: by observing that they are able to survive quite a severe physical stressor, people may feel better equipped to face other stressors in their lives.

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Starting out -

If you are thinking of trying cold water swimming for the first time, it is recommended that you find a local group or qualified coach to support you.

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Real feel -

As previously mentioned, exercising in cold temperatures can feel more difficult than exercising in warmer temperatures.

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Optimal temperature -

In fact, according to experts, the optimal temperature for exercising is 11°C (52°F). Anything below that and performance will start to deteriorate.

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Warm up indoors -

The first thing you can do to help yourself rise to the challenge is to make sure that you are warm before you start to exercise. 

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Warm up indoors -

Studies show that staying warm until the point that you start exercising is critical, and that starting when you are cold will significantly reduce performance.

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Start immediately -

If possible, it is best to do a thorough warm-up indoors before you go outdoors. And then as soon as you step out of the door, start exercising.

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Avoid the initial dip -

By doing this, you will be less likely to experience an initial dip in temperature that causes a shutdown of blood flow to the extremities.

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Wear layers -

If you are heading out for an open-air winter session, it is a good idea to wear layers. When exercising in the cold, it can be difficult to strike the balance between keeping warm and overheating.

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Risk of overdoing it -

Indeed, many people wrap themselves up so warm that they end up sweating, which is less than ideal because you want to avoid becoming wet.

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Adjust as you go -

The simple solution to this is to wear multiple light layers. That way, you can adjust your outfit as your body temperature changes throughout the session.

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Choosing a material -

If possible, avoid wearing cotton, since this draws a lot of heat out of the body. Instead, opt for moisture-wicking synthetic or natural materials, such as polyester, nylon, or silk.

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Stay hydrated -

Finally, it is important that you remember to drink enough water when exercising in cold weather. This can sometimes be difficult.

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Stay hydrated -

Indeed, some studies show that people actually become more dehydrated when exercising in the winter than in the summer, because drinking water is less of a priority.

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Cold air -

Remember that breathing in cold air can quickly dehydrate you and that it is important to take on enough fluids.

Sources: (BBC) (NRPA)

See also: The impact of cold plunges on your body

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