Winter weather presents many challenges for those looking to maintain their fitness routines.
The cold temperatures and reduced daylight can dampen motivation making it harder to leave the comfort of home. Additionally, wet, and icy conditions can also increase the risk of injury.
However, Brits are showing resilience to overcome the challenges that winter brings. The term ‘Winter Arc’ has emerged as a popular fitness trend over the past year, with searches increasing by 1,025% year on year. The trend encourages people to get ahead of their New Year’s fitness goals by committing to a workout plan, waking up earlier, and eating well.
To help Brits overcome their winter exercise barriers, sports equipment retailer Net World Sports has teamed up with fitness experts and nutritionists to develop a four-step winter fitness guide to keep you moving over the coming months.
What are the biggest obstacles for winter fitness?
To find out why people struggle with winter fitness Net World Sports surveyed 500 Brits, asking what they found most challenging about exercising over the winter months.
- Low motivation – 59%
- Cold temperature – 56%
- Lack of daylight – 53%
- Difficult staying consistent with routine – 22%
- Increased risk of injury – 17%
- Limited outdoor exercise options – 17%
- Cost of indoor alternatives – 17%
- Lack of equipment access at home – 16%
How can Seasonal Affective Disorder (SAD) affect your ability to exercise?
According to a recent Net World Sports survey, 66% of Brits admitted that Seasonal Affective Disorder (SAD) or the “winter blues” negatively impacts their ability to exercise, but what exactly is SAD and how does it affect our winter fitness?
To find out, Net World Sports spoke to James Bickerstaff, personal trainer at OriGym. He said:
“Symptoms commonly associated with SAD include fatigue, decreased motivation and a lack of energy. Naturally, all these things can make it harder for someone to stick to a consistent exercise routine.”
Bickerstaff added, “A lack of daylight has also been found to disrupt the production of serotonin, a hormone which makes us feel happy. As a result, people who suffer from SAD will not receive the same biological positive reinforcement as they do in summer, which can leave them feeling uninterested in exercise.”
While SAD and winter conditions can pose significant challenges, there are practical steps you can take to maintain your fitness routine.
1. Incorporate more Vitamin D, iron, and fibre into your diet:
One of the first things you can do to help adjust to the winter conditions is to look at your diet. It is important to adapt your nutritional intake with the seasons as our body requirements change in the colder climate. It is recommended that Brits increase their Vitamin D, iron, and fibre.
Sports nutritionist and founder of Bio Synergy Daniel Harman has explained the value of including these nutrients into your diet.
He said: “With less sunlight exposure, adding foods like fatty fish, eggs, and fortified dairy or taking a supplement can help maintain energy levels and immune health. Foods like oatmeal, sweet potatoes, and whole grains provide sustained energy for winter workouts while nuts, seeds, and avocados support energy production and help the body retain warmth.”
“To combat winter fatigue, focus on iron sources like spinach, red meat, lentils, and fortified cereals and consider a decent quality multivitamin. By understanding these challenges and implementing strategies to address them, individuals and athletes can stay active, safe, and motivated during the winter months while minimising the impact of SAD and cold weather.”
2. Spend more time warming up and cooling down:
Warming up before and cooling down after exercise is a crucial part of any workout but muscle recovery becomes especially important during winter. Cold muscles are more susceptible to sprains and strains, increasing the risk of injury. When surveyed, 29% of Brits said that they had experienced an injury that they believe was related to exercising in the cold weather.
Steven Dick, director at The Fitness Group, explains the importance of warming up and cooling down over winter. He said: “To reduce the risk of injury during cold-weather training, warming up is essential. Begin with a gentle, 5–10-minute warm-up, like walking or light jogging, to increase blood flow and flexibility in muscles and joints. This prepares your body for more intense exercise.”
“Stay hydrated. It is easy to forget to drink water in winter, but dehydration still affects performance and recovery. Lastly, consider finishing your workout with a cool-down indoors, which allows your body to gradually adjust from high intensity to rest without the shock of the cold air.”
3. Make sure to dress appropriately for the conditions:
Another crucial aspect of staying safe when exercising throughout winter is making sure that you dress appropriately for the conditions, whether it is wearing appropriate footwear for icy conditions or layering up appropriately for lower temperatures.
Steven said, “Wearing layers that can be removed as the body warms up is also key for comfort and safety. For icy or snowy areas, choosing alternative indoor workouts or using specialised footwear like trail shoes or spikes can help. If it is dark outside, wearing reflective gear and sticking to well-lit paths adds extra safety.”
If you do decide to exercise at night, make sure to find well-lit routes. It may also be needed to invest in hi-vis gear to allow you to stay safe over the coming months.
4. Adjust your workout schedule to beat the darker nights:
Finding time to exercise can be challenging even during the warmer months, but colder temperatures and darker evenings make it even harder. Adjusting your workout schedule to better suit winter conditions might be the key to staying consistent and motivated.
Personal trainer James said, “A lack of daylight hours leaves many athletes feeling that they do not have any time to work out, and many do not feel comfortable or safe exercising outdoors in the dark. Some ways you can combat this is by altering your workout schedule, for example, you could fit in mid-day runs during your lunch break.”
One effective way to maintain your workout routine during winter is to create a home gym setup. This makes it easier to incorporate exercise into your life without being affected by difficult weather conditions.