Table of Contents
- Indoor Winter Activities
- Outdoor Winter Activities
- Family-Friendly Physical Activity
- Conclusion
As the temperatures drop, our life goes into winter mode: the AC turns off, the heater kicks in, and cozy sweaters and gloves replace shorts and flip flops.
Since it can be much harder to find the motivation to hit the gym early in the morning when it’s dark AND cold outside, here are some practices for you to kick your exercise into winter gear as well: think of it like putting on your snow tires before taking on the icy roads. These habits will help you make fitness a part of your daily life this winter.
Research shows that being active helps us stay happy, healthy, and energized. These mental health benefits are especially important to prioritize in winter, when longer nights, seasonal depressive disorder, and the common cold can fight to keep us laid low. Exercise can also help keep sickness at bay by strengthening the immune system.
No gym membership? No problem! Social media can make it easy to believe that unless you workout for two hours a day and look like a bodybuilder, you aren’t actually “fit”. However, research tells a different story: movement throughout the day seems to be better for overall health than a two hour powerlifting session at the gym. It’s all about weaving exercise into your daily routine to make it as fun and sustainable as possible (hint: it has a lot to do with the people you bring along with you on your workout journey)!
Indoor Winter Activities
Start a Winter Workout Challenge
Setting goals is an important step in making healthy lifestyle changes. That’s why starting a winter workout challenge is a great way to motivate you to achieve your fitness goals. Set small, achievable goals for yourself, such as completing a 15 minute workout video a couple times a week.
Here are some ideas to get you started:
- Short stretching routine in the mornings
- Step count goal
- 30-day yoga challenge
- 15 minute walk daily
If you’re feeling adventurous, get your whole family involved. Look up Winter Workout Challenges online, and see what results pop up and what you (and your family) would be interested in.
At-Home Workouts
At home-workouts are becoming mainstream, and we are a huge fan of this trend. Hundreds of free videos for yoga, pilates, and no-equipment workouts can help you sneak activity into a 15 minute window of time. All you need is your phone and the floor (literally)!
The Gym
If you prefer leaving the house and going to the gym, make it a part of your commute to or from your job. For example, pack a change of clothes a couple days of the week to hit the gym on the way to work in the morning or on the way home in the evening.
The key here is consistency, not perfection. On long days, choose a short, low-intensity workout, and pack a snack that you will look forward to.
Cook Homemade Meals
Anyone who has been in charge of Thanksgiving dinner would agree: cooking in your home kitchen counts as physical activity. You’re on your feet, bending down, reaching up, and walking around.
Especially when it’s chilly outside, use cooking as a way to stay moving during the winter. Not only will you increase your physical activity, but you will also have the opportunity to put nutritious, homemade meals on the table for you and your family.
Prepare healthy winter dishes using frozen or canned fruits and veggies with no added sugar or salt. Consider the recipes below to get you started.
Chipotle Turkey Chili
This hearty chili is perfect to warm you up during cold winter nights!
Chicken Pot Tots
Calling all tater tot lovers! This easy recipe is the perfect combination of tots and chicken pot pie – with the added benefit of sneaky veggies!
Outdoor Winter Activities
Dress for Success
The key to getting active outdoors in the winter is preparation.
If you are planning on going for a walk or run in the morning, check the weather and lay your clothes out the night before. When you get up, warm them in the dryer or near a heater before you put them on to make getting out of the house easier. Pair your morning activity with a warm breakfast you will look forward to when you get back. If you are trying to get outdoors after you get home from work in the evening, set your clothes by the front door so you see them right when you walk inside.
Walk During Lunch
If it’s dark before you leave for work and when you get home, finding the motivation to get outside can be difficult, so consider a brisk walk during your lunch break instead. The warmest part of the day in winter is around lunchtime, but even then it isn’t so hot that you break a sweat.
Find a work friend and make it a daily or weekly habit (which will keep you both accountable). In addition, a lunchtime walk is perfect to give you energy to avoid the afternoon slump.
Park Farther Away
If you don’t have time for a walk during lunch, simply make it a habit to park farther away. These parking lot steps add up over time. If you want an extra challenge, commit to taking the stairs rather than the elevator, as well!
Share Your Activity Using Social Media
Download apps such as Strava or Nike Run Club and make connections on it to keep up with your friend’s and family’s activity. Staying social with your exercise is a great way to remain motivated and consistent.
What’s the only thing better than sharing your activity with your friends and family? Doing the activity alongside them!
Family-Friendly Physical Activity
What better way to keep movement consistent than including your kids (who never seem to stop moving, anyways?)
Indoor Family Fun and Fitness
Do you want to learn creative ways to get active indoors? Just watch you kids, because chances are if you join in with their activities you’ll be surprised by how creative they are with movement! Until then, use this list to get you started.
- Cook or bake with your kids. Try recipes labeled with our Kid Friendly Badge for easy ideas!
- Build a blanket fort
- Take a family outing!
- Indoor ice skating or roller skating rink
- Aquarium
- Trampoline park
Outdoor Family Fun and Fitness
There are a surprising amount of activities available during the winter season to get your whole family outside. The trick to this is making sure everyone dresses appropriately – yes, even the children who promise they aren’t cold!
- Outdoor ice skating rink
- The park
- Sledding
- Winter festivals (check online in your area!)
- Zoo (they are often decorated for Christmas!)
- Are you an Oklahoma resident with Medicare? If you have the Aetna plan, you may be eligible to get $40 towards a trip to the zoo with your family using Value-Added Benefits. To find out more information, call the SoonerCare Helpline at 1-800-987-7767.
- Nature scavenger hunt (give the kids a list of items to try to find on the way such as pine cones, acorns, or animal tracks. Search for ideas online!)
- Take your family on a hike (motivate them with the promise of hot cocoa afterwards, of course! Try this Hot Cocoa recipe!)
Building Healthy Winter Habits
Commit to Showing Up
Consistency is key. Even low-resistance activities like stretching or walking can make a difference when done regularly. If you go to the gym, commit to showing up. You can even give yourself the choice to leave after you step inside, but oftentimes once you get there have already accomplished the hardest part!
Prioritize Mental Health
Know the mental health benefits of physical activity, and use those to stay motivated. Exercising releases endorphins, which can help you chase those winter blues away! When it gets hard, remind yourself that you aren’t only exercising for your physical health, but for your mental health as well.
Work Out with Loved Ones
Make fitness a group activity! Whether it’s keeping up with your friends on social media, a winter workout challenge with your family, or finding a walking buddy, sharing your progress with others will keep you consistent.
Conclusion
Winter is the season of love and joy, and your winter exercise routine should be filled with the same.
Bring your friends and family into your fitness goals, because not only will it help you achieve your goals, but you will build more meaningful connections with the ones you love.
Every step counts, whether you’re building a blanket fort with family, cooking healthy meals, or enjoying a lunchtime walk with a friend. This season, challenge yourself to try something new and discover the simple joys of winter workouts.
What are your favorite cold-weather activities? Comment below!