Tuesday, 10 November 2015
Alamy
It's harder than ever to stay fit and healthy in the winter months. It's cold outside and dark outside of work hours and the preferred option is usually to curl up on the sofa or to find a warm pub or restaurant to hole up in. But maintaining an exercise routine is as important as ever, so summon that inner strength, and use the below methods to get you motivated.
BUDDY UP
Get yourself an exercise buddy so you can motivate each other. You'll be far less inclined to cancel a workout if you're letting someone else down too. It could also encourage you to try new things, because let's face it, turning up to a brand new exercise class or activity can be quite intimidating on your own.
MAKE IT FUN
Think outside the box when it comes to working out so it's something you look forward to rather than dread. Grab some friends and go to a dance class, or take advantage of one of the pop-up ice rinks that appear in winter. You can burn between 450 and 600 calories in an hour on the ice. Alternatively, use your weekend to wrap up warm and go for a long, energetic walk. Ideally such activities are best ended with a hearty roast lunch - we did say exercise tips, not dieting.
FOCUS ON THE BENEFITS
While it may be easy to curl up on the sofa with a takeaway, safe in the knowledge that a few extra pounds is easily hidden by a big woolly jumper, exercising in the winter months can be even more important than in the summer. Regular exercise keeps your immune system strong so you'll be ready to fight off any nasty seasonal bugs. It'll also keep those pesky winter blues at bay; it's easy to get down in the dumps when it's grey, cold and miserable outside but getting your heart rate up is nature's Prozac. Trust us, you'll feel much better.
TREAT YOURSELF TO SOME NEW KIT
It's not a school of thought that everyone adheres to, but dressing the part can provide a much-needed push in the right direction. If you're running outdoors in winter, you'll need to stay warm and visible, so treat yourself to some good running tights, a thermal top and a reflective jacket. Our favourite brands are Lululemon, Sweaty Betty and Adidas, but TK Maxx is a great place to pick up sportswear bargains too.
DOWNLOAD AN APP
There are lots of fitness apps on the market that can provide inspiration and tips as well as motivation. Download Daily Cardio Workout or Daily Ab Workout for hundreds of exercises that you can do at home; or the Seven Minute Workout App which takes you through seven-minutes of high-intensity body weight exercise. Cody is like a social media platform for fitness fans; you can log your workouts, talk to fellow fitness fans and get advice and ideas for your next session.
MAKE A MUSIC PLAYLIST
Research shows that listening to music you love while working out can help you to push yourself harder than you normally would and burn 15% more calories. So on one of the nights that you can't quite face it, build yourself an awesome playlist. Don't listen to it beforehand, but instead get excited to play it during your workout and have some uninterrupted time with your favourite tunes.
SET A GOAL
Aiming for an end goal can push you up and off the sofa: fear of failure is a motivating thing. Whether you sign up for a 10K, a marathon or a triathlon in the new year, or you simply set yourself the goal of losing a certain number of pounds by a certain date, it will help. Goals can be small, perfecting your headstand in yoga for instance or achieving 50 burpees without quitting, but they need to be enough to get you pounding the pavements or getting to a class.
CREATE A REWARD SYSTEM
We're simple creatures and promising yourself a reward can often achieve results. Try to avoid unhealthy food-based treats so as not to undo all your good work, but tell yourself if you exercise four times a week for the next month, you'll treat yourself to that new coat or those winter boots you were after. Of course, this requires willpower not to just buy yourself the items anyway, but it's a lesson in self-discipline all-round, which is no bad thing.
CHANGE THE WAY YOU EXERCISE
Find different ways to adapt exercise into your daily winter routine. Winter is the time for long hot baths right? So, while you're waiting for the bath to run do a set of squats, a set of tricep dips on the side of the bath and some planking. Walk up the escalators in the tube station or walk a few of your bus stops. It is so easy to remain indoors and sedentary for almost the entire winter period so, if you do wind down your exercise regime, make a conscious effort to remain active.
LEARN SOMETHING NEW
Whether it's reformer pilates, the tango or taekwondo, learning a new exercise-based skill can keep things interesting. Lack of motivation can often come from boredom, so switching things up and trying something new will hopefully make you excited to expend some energy, rather than doing anything to avoid it. Nervous to try it on your own? See point one.
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