Stay Motivated as You Step into Winter
As temperatures drop and days shorten, many of us find ourselves gravitating toward the sofa, TV shows, and a cup of hot cocoa. But with a little strategy (and maybe a pinch of healthy competition), we can defy the inertia and keep ourselves on the right track through the winter months.
Why It Gets Harder to Stay Active in the Winter, and Why It Matters
Colder months bring real obstacles to an active lifestyle, such as fewer daylight hours, lower outdoor temperatures, and icy conditions that can make outdoor activities more dangerous. Keeping active in winter is not just about vanity though – it matters for mood, metabolism, immunity and mental health.
So, in the interest of staying on our A-game through the winter months, here are five practical tips to stay motivated when the temperature drops:
1. Set Cozy Goals Instead of Lofty Ones
If your summer fitness plan was “run a 5K every morning,” your winter version could be “do 30 minutes of movement indoors.” Adjust your expectations to match the season – it’s not slacking, it’s adapting to new conditions.
2. Get Daylight on Purpose
Shorter days mean less sunlight which can lower serotonin and zap motivation. Try getting outside in the morning or near lunchtime – even a 10-minute walk helps. If that’s hard, a light therapy lamp can work wonders for your mood and energy.
3. Warm Up Your Space
A cold space makes it harder to get started on anything – from workouts to work tasks. Keep your space comfortable, use soft lightning and set up a playlist that makes you want to move.
4. Find Your Winter Rhythm
You might not have long summer days anymore, but you can create structure with routines. Set small rituals like “tea and journaling before work” or “evening stretches after dinner.” Routines create momentum – even when willpower runs low.
5. Make Your Activity Social!
Accountability keeps you moving. Start a step challenge with friend, join a virtual workout group, or even share your daily wins in a group chat. The best part? Motivation Alliance lets you create your own competitions – so why not start a winter steps challenge with your coworkers to stay active this season?
Setting up your own challenge in Motivation Alliance portal is a breeze – especially if you’re using a connected app like the Health app on your Apple device! Just head to Programs in your portal, click +Create, and follow the simple step-by-step guide.
Here are some fun ways to rack up steps:
- Take brisk morning or afternoon walks to add some sunlight to your day.
- Walk or jog in place while watching your favorite TV show.
- Turn chores into a mini workout – vacuuming, sweeping, and tidying up all count.
- Explore local parks or holiday markets with friends.
- Challenge your coworkers to a steps competition and see who moves the most in a week!
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Resources:
Mayo Foundation for Medical Education and Research. (2021, December 14). Seasonal affective disorder (SAD). Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/diagnosis-treatment/drc-20364722
U.S. National Library of Medicine. (2017, July). Seasonal affective disorder. MedlinePlus. https://medlineplus.gov/seasonalaffectivedisorder.html
Disclaimer:
We want you to be well and to live your best life. The content in this blog is provided for the purposes to educate and entertain you: our very important reader. It is not intended as medical advice or as substitute for medical advice from a trained healthcare professional.
If you have a medical condition or are under the care of a medical provider, please always seek the advice of a qualified medical professional before undertaking a new health care regimen. To that point, never disregard medical advice or delay treatment for a medical condition because of something you read on this site.
Listen to your care providers as they know you and your conditions best. Thank you for reading!
The Team at BSDI