How to Stay Motivated to Exercise in Winter

Staying motivated to work out during winter can be tough, but it’s definitely possible with the right mindset and strategies. Here are some practical tips to help you stay on track:

🧠 1. Shift Your Mindset

  • Remember your “why”: Whether it’s stress relief, energy, better sleep, or health goals—remind yourself daily.

  • Reframe winter: See it as a chance to build discipline and mental resilience.

🗓️ 2. Create a Schedule (and Stick to It)

  • Plan your workouts like appointments—same time each day.

  • Use a fitness tracker, calendar, or app to stay consistent.

🏠 3. Workout at Home

  • Invest in basics: dumbbells, resistance bands, or a yoga mat.

  • Keep it short: even 20 minutes counts!

🧣 4. Make Outdoor Workouts Winter-Friendly

  • Layer up: moisture-wicking base, insulating middle, waterproof outer.

  • Warm up indoors first to ease the cold shock.

  • Try winter-specific activities: snowshoeing, skiing, or just brisk walks.

🎯 5. Set Mini Goals

  • Weekly goals (e.g., 3 workouts, 10,000 steps/day) feel more manageable.

  • Track progress and celebrate small wins—this fuels long-term motivation.

👯 6. Find Accountability

  • Workout buddy: friend, family, or coworker.

  • Join an online challenge or virtual class.

  • Use social media or fitness apps to log your workouts publicly.

📱 7. Make It Fun

  • Listen to your favorite playlist or podcast.

  • Try new workouts: dance, boxing, Pilates—whatever keeps it fresh.

  • Mix up the routine every couple of weeks to avoid boredom.

☕ 8. Reward Yourself

  • Hot drink after a workout?

  • Relaxing bath or a new piece of workout gear?

  • Tie a reward to consistency, not performance.

🚫 Bonus: What Not to Do

  • Don’t rely solely on motivation—it fluctuates.

  • Build habits that carry you through low-motivation days.

Want a customised weekly winter workout plan to get started? Reach out to our friendly staff here to book you in for an assessment with one of our physios.

Lizzie XerriComment