How to Maintain Motivation for Fitness When It’s Cold and Dark

When temperatures drop and the days get shorter, it can be a struggle to stay motivated. Cold weather affects not just your body, but your mindset,making the couch or bed look far more inviting than the trail/road or gym. Staying active through the winter is one of the best things you can do for your joints, cardiovascular health, and mental well-being. As physical therapists, we see first hand how maintaining activity through the colder months improves injury resilience and makes spring training more enjoyable. We will discuss some different mindsets/ tools that can help you stay more consistent and motivated!

Creating a consistent routine can help keep your motivation higher. When you do not have to think about the workout or run; it's just a part of your schedule,  it can help keep it more  consistent. Here are some tips that help me stay consistent:

1. Setting a specific workout time: Whether it is morning, afternoon or evening, pick a time of day that works with you and stick with it! Choose a window when you are most likely to follow through. Consistency builds momentum, and momentum becomes habit.

2. Prep your gear, food and clothes in advance: If you already have everything set out or packed for your workout, this helps reduce the friction between you and the door. I do not know about you, but if I already have my workout clothes out, the last thing I want to do is put it all back away. 

3. Plan shorter and more achievable workouts: On days that are busier with work, kids, family events, etc.. create a workout that is shorter and easier. Short sessions can still help maintain strength, endurance and mobility. It can also help with the stress of the day. Another advantage is that short but frequent movements can help keep joints lubricated and muscles warm reducing the stiffness the cold weather can bring with helps reduce risk of injury. 

4. Use the community to help stay accountable: Humans love connection, especially when motivation is low. A few ways to connect with the community is to: Join a running group, find a training buddy and participate in virtual challenges.

5. Take advantage of Apps and Trackers to help stay engaged: Technology allows us to connect to matter the weather or distance. There are so many different kinds of apps nowadays you can download and use (garmin, strava, etc) that can help track fitness, give you feedback that can help boost motivation and create positive reinforcement. Set weekly targets so that you have the flexibility to modify your days if needed. 

6. Shift your mental approach: Focus on maintenance and not peak performance. Use this to build and get stronger so that when it starts to warm up (or that spring marathon you signed up for)

7. Make the environment work for you: Winter time can be unpredictable with snow, rain and freezing temperatures.  Be adaptable to make your environment comfortable and appealing for you. Warm up indoors if you are planning on going for a run outside to help get your body temperature up and muscle warm so that you can feel less stiff. Invest in good winter gear, moisture wicking, layers and good traction in shoes. This will make it safe and more prepared for the temperature. Make sure that you also have an indoor alternative for those days the weather is too bad or you just do not feel like braving the weather. Treadmills, indoor pools and gyms are not so bad!

Staying active through winter does not require perfect conditions, just the right approach and little structure! Winter may be cold and dark, but it can still be a powerful season for movement, health, and consistency. With the right strategies and mindset you can emerge in the spring feeling strong, confident, and ready for your next race or goal!

Hope this helps!

Dr. Noelle O'Hara, DPT