Exercising in Winter

Don't be discouraged. There's no reason to hibernate and store away your fitness gear. Keep active through the winter months so as not to lose the fitness gained during the summer.

Exercise is an essential part of any healthy lifestyle, whatever the season. Adults should aim to do a minimum of 30 minutes of physical activity at least five times a week.

Examples include walking the dog, doing the housework and even raking up the leaves in the garden. Any activity where you break into a sweat and get slightly out of breath is good for you.

More energy

Regular exercise will give you more energy, which in turn will help you get out of your warm bed on a cold, dark morning.

Exercise also helps improve your blood circulation and generate heat, so a short bout of activity when it’s chilly will help you keep warm.

Your body’s defences will also benefit. Regular exercise boosts your immune system, killing off nasty germs and viruses that are around in the winter.

Exercising has been found to improve your mood. So even if you’re feeling down because the days are shorter and noticeably wetter, getting active will release happy endorphins (hormones) into your brain. You’ll cheer up and feel more relaxed. Exercise will also give you a sense of purpose, and boost your self-esteem.

Chances are you’ll be tempted into comfort eating during the colder months. Exercising will help you lose any excess weight and tone up your body. Try to eat a healthy balanced diet and take regular exercise to maintain a healthy body weight.

Something you enjoy

Try to choose something you enjoy. If you’ve been doing summer sports, have a look around to see what’s on in your local area.

Also, now might be the time to try something new like salsa dancing, swimming, fitness classes or other indoor sports such as badminton or five-a-side football.

You don’t even have to stop doing outdoor activities. Why not have a long walk at the weekend in the country, or go for a bike ride. Just wrap up warm and be careful if it’s wet or icy.

If the thought of opening the front door to wind, rain or even snow, doesn’t appeal, rent a fitness video and try some exercising at home.

Warm up

If you’re starting out with a new exercise regime, don’t overdo it. Try to build the amount of exercise you do slowly. If you’re having trouble doing 30 minutes all in one go, break it up into 10-minute chunks.

It’s important to always remember to warm-up for up to 10 minutes before you start. Walk at a brisk pace, or have a slow jog to get your blood circulating.

Make sure you’re warm if you’re going to be outside. Wear several layers to keep the heat in. A lot of heat escapes through your head, so wear a hat as well.

Stay safe

If you're exercising after dark, keep to well-lit areas and wear bright and reflective clothing. Ideally, exercise with a friend. But always remember to tell someone where you’re going.

Avoid listening to music while running outdoors as not being able to hear what’s going on around you can leave you vulnerable.

If rain or ice is making exercise dangerous, save it for another day. The weather might be better tomorrow – an injury however, could take weeks to heal.