As the new year approaches, many across the UK will be setting ambitious fitness goals, only to find the dark, cold winter months a significant hurdle. However, launching a successful health journey in January is entirely possible with the right strategy.
The Mental Health Boost of Winter Exercise
Committing to fitness in the new year offers benefits that go far beyond the physical. Georgina Sturmer, a counsellor who specialises in support for depression and anxiety, highlights the profound impact exercise can have on our psychological state, particularly during the challenging winter period.
"When we use our bodies, stretch our muscles, and elevate our heartbeat, we are tuning into what our body needs," she explains. This connection, she notes, helps us gain perspective and engage with the world around us. Sturmer points out that physical activity can be a powerful tool in reducing symptoms of depression, a core feature of Seasonal Affective Disorder (SAD).
"This is partly due to the immediate mood-lifting powers of exercise," she adds. "When we exercise, this can also have a positive impact on self-esteem, which can help combat negative thinking and self-criticism."
Seven Practical Strategies for Success
To help you translate resolution into reality, fitness professionals have outlined seven key pieces of actionable advice.
Start Small and Nourish Your Body
Grace Reuben, a Personal Trainer and Founder of Dare To Be Fit, advises against drastic overnight changes. "Don't go from 0 to 100 overnight. Instead, set achievable goals that build your confidence," she says. Examples include committing to just ten minutes of daily exercise or swapping one unhealthy snack for a nutritious alternative. These small victories accumulate, fostering long-term motivation.
Similarly, your diet doesn't require a complete overhaul. Grace recommends beginning by incorporating more fruits, vegetables, and lean protein into your meals, alongside drinking plenty of water. The emphasis is on balance, not deprivation, so there's no need to completely eliminate your favourite treats.
Integrate Activity and Prioritise Safety
You don't necessarily need an expensive gym membership. Grace suggests that walking more, taking the stairs, or following short home workouts can yield significant results. The crucial element is consistency—making movement a regular part of your weekly routine rather than an occasional event.
Georgina Sturmer recommends a social approach: "Try to build exercise into your social life. In the winter, it's easy for socialising to turn towards nights out and festive binges, so consider suggesting to your friends that you head out for a walk, or a class at the gym, or participate in a challenge event together."
For outdoor activities, dressing appropriately is vital. Martin Sharp, a personal trainer and fitness coach at Better, the UK's largest leisure provider, advises wearing breathable layers you can adjust as you warm up and cool down. "Be careful not to get too sweaty, as this will cause rapid heat loss, and you may find it difficult to get warm again," he cautions.
In extreme cold, Martin suggests covering your mouth and nose to warm the air before you breathe it in, easing the strain on your lungs. If exercising in the dark, reflective clothing is essential for visibility, especially near roads.
Hydrate, Sleep, and Find Joy
Hydration remains critical in winter. Martin notes that while you may not sweat as visibly as in summer, fluid loss still occurs. He also advises paying close attention to how your body feels to prevent issues, as extremities like fingers and toes can become numb in the cold.
Recovery is just as important as the activity itself. Grace underscores the role of sleep in fitness: "A consistent sleep schedule helps your body recover, repair, and build strength. Aim for seven to eight hours a night and try to wind down without screens before bed."
Finally, enjoyment is the ultimate key to adherence. Grace encourages people to find activities they genuinely love. "Exercise doesn't have to mean slogging away at the gym if that's not your thing. Love being outdoors? Try jogging or brisk walking. Prefer something social? Look into dance or fitness classes. Finding an activity you genuinely enjoy makes it so much easier to stick with your routine."
