How to Keep Training in Winter
Maintaining a workout routine during winter can be quite challenging. Colder temperatures, shorter days, and the desire to stay indoors often demotivate physical activity. However, it is crucial to keep exercising even in the colder months. The World Health Organization (WHO) recommends at least 150 minutes of moderate physical activity per week to stay healthy. According to 2023 data from the Brazilian Society of Exercise and Sports Medicine (SBMEE), about 30% of people reduce their exercise practice during winter.
To help you overcome these challenges, here are some effective strategies to maintain your exercise routine even on the coldest days.
Create a Flexible Routine
Establishing a flexible routine is essential. If the weather is too cold or rainy for outdoor running, have an indoor alternative. Gyms, fitness centers, and even home workouts with online videos can be great options. Having a backup plan ensures you don’t miss your workouts.
Dress Appropriately
Wearing the right clothes is crucial for comfortable winter training. Dress in layers, starting with a base layer that wicks moisture away from the skin, followed by an insulating layer, and finally, a protective layer against wind and rain. Don’t forget gloves, a hat, and thermal socks to protect your extremities.
Stay Hydrated
The sensation of thirst may be lower in winter, but hydration is still crucial. Cold air can dehydrate the body, so drink water regularly throughout the day and during workouts. According to the WHO, proper hydration is essential for overall health and physical performance.
Take Advantage of the Warmest Hours
If possible, schedule your workouts for the warmest hours of the day, usually between 10 am and 4 pm. Besides being more comfortable, you also benefit from natural sunlight, which can improve mood and provide vitamin D, essential for bone health.
Warm Up Properly
In winter, muscles need more time to warm up. Spend more time warming up before starting any physical activity. Light movements, such as walking or jumping jacks, help increase body temperature and prepare muscles, reducing the risk of injuries.
Set Realistic and Achievable Goals
Setting clear and realistic goals can help maintain motivation during winter. Sign up for sports events, participate in online challenges, or set personal objectives, such as running a certain distance or improving your time. Achievable goals keep you focused and committed.
Train with Friends or Groups
Training with friends or groups can be an excellent way to stay motivated. Having a workout partner helps maintain discipline and makes physical activity more fun and less lonely. Additionally, commitment to others can be a great incentive not to miss workouts.
Maintain a Balanced Diet
A balanced diet is essential to keep energy levels up during winter workouts. Include nutrient-rich foods, such as fruits, vegetables, lean proteins, and complex carbohydrates. Warm foods, like soups and teas, also help keep the body warm and ready for exercise.
Staying active in winter can be challenging, but with these strategies, you can continue your exercise routine and ensure health and well-being all year round. Remember that regularity is key to reaping the benefits of physical activity, regardless of the season.
Sources Consulted:
- World Health Organization (WHO)
- Brazilian Society of Exercise and Sports Medicine (SBMEE)
- American College of Sports Medicine (ACSM)
