Where I live in Michigan, winter (typically) means snow and plenty of it! But even if you don’t have snow, the shorter, colder winter days can mess with outdoor exercise plans.

Of course, you can always choose to work out indoors. But I don’t see winter as  a reason to stop exercising outdoors. Instead, I see it as a challenge and opportunity to change up your outdoor routine.

If you’re an ice skater or a downhill or cross-country skier, you’ve likely been looking forward to winter fun. But for the rest of us, I want to share a handful of winter exercise tips that clients and I have discussed over the years. I hope these ideas will inspire you to keep creating sustainable physical activity in your life this winter! The strategies below are especially for those who live in a climate that gets very cold and/or snowy during the winter months, but feel free to adapt them to your own bad-weather needs.

1. Reset your winter exercise expectations.
We all knew winter was coming. But instead of feeling bummed or taking it personally, it’s helpful to reframe this  seasonal shift as what it is: a natural occurrence that will, eventually, pass. This allows us to get flexible with our expectations about what exercise can look like during this time and even be pleasantly surprised by what we discover.

2. Make exercise times shorter.
All-or-nothing thinking drives the belief that we have to do the exact same exercise or workout all year round.  In fact, we don’t! If feeling cold is not your thing but being outside is, then shorten the duration of your exercise to make it more palatable, and remind yourself that it’s generally only a switch up for a few months. If you need more active exercise, add some indoor exercise or an online class. If you’ve got stairs in your house, this is their time to shine! (See Tip 6 below for more indoor ideas.) 

3. Have fun with your exercise outdoors but stay safe. 
It should come as no surprise that walking + icy weather can equal falling. Eek! So what does that mean for winter walkers? Many years ago, one of my clients was determined to keep up her new and enjoyable practice of walking to and from work even during the very cold and snowy winter that had recently arrived. Determined to make it work, she purchased some walking traction cleats that attached to her boots and allowed her to walk safely. This was so helpful to her that I have continued to pass this tip on to all who are interested!

4. Be a role model for “unfashionable” but protective exercise gear.
Hypothermia will defeat any exercise program. When frigid weather arrives, wearing whatever pants, hat, mittens, etc. keeps you warm enough to be outside always wins over being fashionable but freezing. On very cold days I even wear a balaclava — a toasty warm, full-face ski mask. In fact, I recently saw a neighbor wearing the same ninja-like mask while biking. She informed me that it had been seeing me wear one that made her realize she could wear one too.

5. Find a winter exercise buddy.
As you know from prior newsletters, I’m not a big fan of the idea of an “accountability partner” for many, and this tip isn’t recommending that! I am, however, a great believer in social exercise buddies as great motivators, especially in unwelcoming weather. If you find another person who’d also like to try cold-weather activity, either inside or outside, you may find that your winter exercise is a lot more fun than you anticipated.

6. When all else fails, move indoors.
For some, ditching outside exercise for a few months is the better option. Beyond the old standbys, gyms and apps, the sky’s the limit for ways to be active. Here are a few:

Online exercise classes: Aerobics, weights, creative movement, yoga … there is something for everyone here!Dancing to your favorite music: By yourself or with a friend!Playing with kids: Put their energy to good use! See this gift NYT article about different ways you can be active with your kids.Walking around inside: In your house, your workplace, a big-box store, the mall. It counts!

If you have an indoor or outdoor winter exercise tip you’d like to share with me, please email me and let me know!

Feel free to share this post with others who share your interest in the science-based how-to’s of creating lasting changes that can survive in the real world.

Copyright © Segar, Michelle.

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