As the cold and wet months set in, follow these top tips for keeping active this winter.

Staying active in winter requires a bit more planning but it is vital to avoid losing all the fitness and conditioning you may have gained during the warmer months.

Why is exercising in winter so important?

Consistent activity, especially in the fresh air and sunshine, is a powerful immune boosting way to stave off winter bugs. Keeping our cardiovascular system functioning at its best means we are more able to fight off illness and recover from injuries that are a normal part of life. Lastly, exercising keeps you warmer than a blanket by raising your basal metabolic rate, warming you up from the inside and lasting long after you have stopped moving.

Tips for Enjoyable Winter Workouts

• Adapt, don’t stop

Perhaps your warm weather, early morning walk with a friend seems impossible when mornings are dark and wet or the idea of a water aerobics class or swim is less appealing when the wind is blowing. Winter may present a great opportunity to shake things up by trying a new exercise class or a different routine. Most important is that you schedule time to prioritise your health and try to have a backup plan if you need to exchange an outdoor walk for an indoor option.

• “No such thing as bad weather, only the wrong clothes” Billy Connolly

Winter is the perfect time to invest in a good pair of shoes with non-slip grip and the right amount of foot and ankle support. Depending on the latitude, a good quality jacket can make even the coldest days, outside days. Whatever the climate, don’t let the weather hold you hostage. Dressing for the weather makes exercising more enjoyable all year round.

• Variety is the spice to keep you warm

Have a variety of options, if you prefer to stay indoors on colder days, having a few exercise programs that can be done indoors will help to keep you motivated. Having inside and outdoor options will make exercising possible no matter the weather.

• Don’t waste a sunny day

When the sun shines, try to get outside. Activity in the sunshine is linked to improved vitamin D levels and helps to reduce low mood linked to the winter months.

• Warm ups and cool downs

It’s never more important to take your time warming up before and cooling down after exercise than it is when it is cold. Be gentle with your body and take the time to adjust to activity and rest, as quick transitions increase the likelihood of injury.

• Honourable mention: Some people prefer exercising in winter

For those of us who dislike the warm or have certain heat sensitive health conditions, winter may be the best time to reach those health and fitness goals. Remember that exercise is powerful but slow medicine and increase your activity levels slowly, by about 10% per week. Listen to your body, giving rest and recovery when you feel sore or fatigued.

• Lastly, be kind to yourself

Some days just don’t work out- be it a matter of the weather, a winter virus or a complete lack of motivation. That’s OK! As long as it doesn’t become a habit, its totally fine to take a break, have a rest or shake things up.

If you or someone you care for is struggling to get moving due to injury, a health condition, age or lifestyle circumstances a physiotherapy assessment may be the doorway to a healthier, stronger life. Physios can design programs and recommend exercises that take the uniqueness of the individual into account, setting realistic and rewarding goals that matter, at any time of the year.

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