How to Stay Healthy and Exercise in the Winter

As the days grow shorter and the temperatures drop, it's pretty tempting to curl up under a blanket and hibernate until spring—we totally understand! But staying active in the winter is just as important as other times throughout the year.

Don't let the frigid temps let you flake out your fitness routine! Exercising in winter might seem icy at first, but the blizzard of benefits is worth bundling up for: improved physical and mental health, a stronger immune system, better sleep, and increased energy levels.

Lucky for you, we've thrown together some practical tips and strategies to help you overcome your winter woes and thrive in your fitness journey, no matter the weather.

Don't freeze up on your winter fitness. Discover the support and expert guidance you need at a Planet Fitness near you.

Winter vs. Health and Fitness

As winter rolls in, there are a number of ways the cold weather can impact health and fitness.  A few of the most common challenges are:

• Seasonal Affective Disorder (SAD): SAD is an aptly-named type of depression often triggered by lack of sunlight during winter months. Symptoms of SAD include fatigue, low energy levels, and decreased motivation to do anything, especially exercise.
• Decreased sunlight exposure: As well as SAD, decreased sunlight exposure often leads to a vitamin D deficiency, important for bone health, immunity, and overall well-being.
• Cold weather and joint stiffness: Additionally, the cold weather contributes to joint and muscle stiffness and can make it more difficult to get moving, especially if you have any pre-existing conditions for joint pain.
• Increased susceptibility to illness: The cold air can dry out mucous membranes, making individuals more susceptible to colds, the flu, and other respiratory illnesses.

These challenges might seem intimidating at first, but understanding them is the first step to overcoming them and enjoying healthy holidays this winter.

How to Stay Active in Winter

Despite the chill, there are plenty of indoor and outdoor activities for exercise in winter. Equipped with winter-appropriate gear, activities like walking, hiking, or running can invigorate both body and mind. Shorter, high-intensity exercises, which are effective for efficient calorie burning, are great options for indoor winter workouts from home.

Indoor Workouts

When the cold is too much, consider bringing your workout indoors. High-Intensity Interval Training (HIIT), bodyweight exercises, and online fitness resources are just a few ways to mix up your routine. And since time gets scarce during winter months—hello holiday parties!—shorter, high-intensity workouts are a great way to sneak in a quick and effective sweat session.

Beyond your own home, there are tons of indoor activities to keep warm, such as yoga, dance, Pilates, indoor rock climbing, and swimming—although you might want to find an indoor, heated pool to avoid a polar plunge. No need to choose between staying active and having fun! 

If you don't have time or can't make it to a gym, carve out a space at home dedicated to movement, or invest in basic workout equipment, such as dumbbells, resistance bands, and a yoga mat. Strength training with resistance bands, a warming yoga session, or some simple weight reps can easily be done in the comfort of your home.

Winter Sports

For the adventurous, winter sports like skiing, snowboarding, ice skating, and snowshoeing offer both a physical challenge and a chance to enjoy winter weather. Plus, joining local winter sports clubs or leagues adds a social component to your fitness routine. 

No matter how you decide to enjoy outdoor exercise in the winter make sure to layer up. They say there's no bad weather, just the wrong clothing! 

Group Fitness

Engaging in group fitness classes at local gyms or virtually brings a sense of community and motivation. Again, that winning combination of workout and social outing! Forming a winter workout group with friends or family provides accountability, while team sports like indoor soccer or basketball can add an element of fun.

Don’t be afraid to head out of your comfort zone. Have you always wanted to try out yoga or hip-hop but couldn’t find the time? Well, here’s your chance! And never feel embarrassed about being a beginner. There’s a good chance most people in the class are there for the same reason as you — to find new friends and try something new. You can even check out a group fitness class through the PE@PF program*, included for free with all Planet Fitness memberships!

Professional Guidance

If you need help creating a winter fitness plan or you have additional health concerns, talk to a personal trainer or certified fitness professional. Trainers, healthcare professionals, nutritionists, and qualified online coaches offer advice and support to stay healthy in winter.

And if you're thinking about hiring a personal trainer, think of a list of questions to ask so you can get the most out of your experience.

Finding Motivation to Exercise During Winter

Staying motivated in winter requires intentional effort. Be kind to yourself, set specific and realistic goals, create a workout schedule, and get yourself a workout buddy for motivation and accountability.

Above all, don't forget to track your progress and celebrate your success! Rewarding yourself for achieving milestones gives your brain that dopamine hit it loves and helps you see the winter season as an opportunity for growth instead of a slushy slog.

And listen, no shame if you need a little extra dose of motivation to exercise in winter. Getting moving in the cold is no easy task! Bundle up with a few more tips to find winter workout motivation.

Find Ways to Exercise in Winter You Enjoy

Don't let winter be a barrier to your fitness journey; instead, approach this season as an opportunity to explore new avenues for staying active. By embracing a variety of activities inside and out, asking a pro when you get stumped, and setting realistic fitness goals, the sun will be out and thawing the ground before you know it. Instead of getting sucked into a season of hibernation, let winter be a time of growth and self-improvement through fitness.

Ready to kickstart your winter fitness journey? Get started for free on the PF App.

*Amenities and Perks are subject to availability and restrictions. See home club for details.