Staying Active During the Colder Months
Winter often brings the challenge of staying active as the temperature drops. However, it's not only possible to maintain an active lifestyle during this period, but it’s also highly beneficial for your overall health. According to the physical activity and exercise guidelines for adult Australians, adults should aim for at least 150 minutes of moderate-intensity aerobic activity each week—activities like brisk walking, golf, vacuuming, or mowing the lawn. Additionally, muscle-strengthening activities should be done on at least two days a week, including lifting weights, body-weight exercises, or household tasks involving digging, lifting, and carrying. Staying active supports both mental and physical health and provides great opportunities to socialize with friends and family.
So, how can you stay active during these colder months? Here are some practical suggestions to keep you moving and motivated:
Look for Opportunities to Move
Reducing sedentary time and finding ways to move throughout the day is key. For those working from home, breaking up long periods of sitting is essential. Set a timer on your computer or phone as a reminder to get up and move. You can even take phone calls standing up and walk around the house. If you’re returning to work, try parking further away from your workplace or getting off public transport one stop earlier. Other ideas include using a sit-to-stand desk, walking during your lunch break, or organizing walking meetings instead of sitting down.
Maintain a Routine
Incorporating physical activity into your daily routine can make it easier to stick with, even during the colder months. Just as you plan your meals, make exercise a regular part of your day. This can also spark conversations with your spouse, family, or friends, encouraging them to stay active as well. They might even join you, helping to keep each other accountable.
Do Activities You Enjoy
Finding activities you enjoy is crucial for staying active during winter. Whether it’s dancing to music, swimming, cycling, or doing your favorite house chores, staying active while enjoying yourself is a must. There’s also promising evidence for chair yoga, particularly for those with reduced mobility. Chair yoga helps improve flexibility, strength, and balance and can be done indoors with just a chair.
Plan Your Week
At the start of each week, plan your meals, social catch-ups, appointments, and also your exercise routine. This helps keep you accountable and ensures you stick to your plan. Check the weather forecast to schedule outdoor activities, avoiding the cold and wet conditions. This proactive approach prevents you from making excuses to skip exercise.
Celebrate Your Achievements
Recognise and celebrate how you’ve stayed active during the colder months. Reward yourself with new workout gear, a fitness watch, or exercise equipment to boost your motivation. Sharing your progress with family or friends can also enhance your commitment.
See a Professional
If you’re unsure where to start or need a personalised exercise plan, consult with a local healthcare professional. We can help you find the best ways to stay active and healthy during the colder months.
For tailored programs, reach out to us at we have a great team of exercise experts here to help.
By following these tips and strategies, you'll find it easier to stay active, healthy, and motivated, regardless of the season. Remember, staying active is a journey, and every little bit counts.
For more tips and personalised guidance, don’t hesitate to contact us. Let’s stay active and healthy together.
Happy Exercising!