One of the things I shared with my fitness group this week is the importance of adjusting our fitness goals during winter. Keeping the same plan year-round can be unrealistic—it’s easier to get outdoors in summer, but colder weather can make motivation harder to maintain. Unless you love the cold, winter is usually when good intentions fade.
Not meeting fitness targets can be demoralizing, causing motivation to dip and efforts to wane. By setting realistic winter fitness goals, you’ll reduce pressure, avoid disappointment, and stay happier with your progress. For example, I adjust my weekly exercise target from five to three days during winter, giving me flexibility on days when my motivation is low.
Community support also makes a big difference. Last year, I invited everyone in my annual KHL May Fitness Challenge to commit to a year-long journey. The results so far have been great. Being accountable to a community drives us to achieve our goals together. This is important all year round but most especially when there’s the danger of motivation dropping with the temperature.
Finally, showing up is the hardest part. In winter, remind yourself why exercise is essential. As a 55-year-old, I know that regular movement is key to aging well—it’s what keeps me going even on days I don’t feel like it. Oftentimes, even a quick 10-minute stretch is enough to keep the momentum alive.
According to The American Heart association, there are benefits to staying active in the winter. Stay active, stay flexible, and keep going—even when it’s cold outside!
Here are some easy ways to keep fit without braving the freezing temperatures:
1. Home Workouts: YouTube and fitness apps offer quick workouts like HIIT, yoga, and strength training that require no equipment.
2. Layer Up and Go Outside: If it’s safe, bundle up and go for a brisk walk. Fresh air and natural light can lift your mood.
3. Indoor Activities: Try something fun like dancing, virtual classes, or even cleaning sessions that keep you moving.
4. Stretch Regularly: Stretching improves circulation and eases winter stiffness—perfect for starting or ending your day.
Embrace winter’s cozy side but stay active for a healthier season!
K💚