10 Tips for Exercising in Winter

Updated: Jul 6, 2020

We're now into July and the weather is getting colder. Our motivation to get up and moving is dropping. But we're here to help you! Here are our top 10 tips for exercising in winter:

1) Wear lots of layers

As we exercise and get warmer, we start to sweat. Evaporation of sweat pulls heat away from our bodies. Layers of clothing will help to keep the warmth in.


2) Cover extremities

Our fingers and our toes are first things to get cold. If we are exercising outside, it is particularly important to cover our extremities. We also lose a lot of heat through our heads, So wearing gloves, good socks and a beanie will help.


3) Drink water

It is still so important to drink water during the colder months, as we still lose fluids through sweating and breathing. Why do we lose fluids through breathing ..? Well, our bodies moistens the surface of our lungs and adds moisture to the air as it passes through our airways.


4) Avoid wearing cotton

Cotton is the type of material that soaks up sweat and holds in the moisture. Try wearing synthetic fibers, such as polyester, nylon or polypropylene.


5) Exercise with a friend

You're probably less likely to ditch exercising at the last minute if you've got a friend waiting on you. You don't want to let that person down.


6) Mix up your routine

Is it too dark to exercise? Try exercising at lunch time. Is it too wet and rainy outside? Exercise inside. Or are you feeling unmotivated? Try a new class or book in with an exercise physiologist or personal trainer for a one on one session.


7) Warm up

It is always important to warm up before you really get into your workout. And particularly important in winter! Doing a dynamic warm up are great in helping to increase blood flow and temperature in the muscles to help decrease risk of injury.


8) Take advantage of sunny days

As soon as you see some sunshine (or even just a day that's clear from rain), go outside! Walk the dog and/or go for a family walk and go to a playground. Get as much vitamin D as you can on those rare sunny days. And it's a great mood booster! (so is exercise!)


9) Be creative when stuck indoors

There are so many exercises that you can easily do at home. Such as squats, push ups, tricep dips, step ups, crunches, and the list goes on and on!


10) Regular moderate exercise is important

Moderate exercise done regularly can help to decrease the risk of infection - getting a cold or flu. On the flip side, exercising at a high intensity brings on an immuno-suppressive effect which leaves your immune system vulnerable for a short period of time.


For more tips or to have a chat about how we can help you, please feel free to contact us.

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