It can be hard to motivate yourself to stay active in winter. You probably have excuses like “It’s too cold outside” or “I’m too busy.” So, you tell yourself that you’ll exercise the next day. However, the next day comes around and you make the same excuses again.

Yes, it can be hard when the snow is blowing and there are fewer daylight hours. But staying active is important for your mental and physical health. Here are some ideas to keep you motivated during the winter months.

Find activities you like

Motivating yourself to exercise is difficult when it’s something you don’t enjoy. Why not make it enjoyable by finding an activity you like? Author Lindsey Vonn shared five steps in her book to help find a workout you will like.

1. Make a list

   Write down a list with all the physical activities you think you would enjoy. Some examples are swimming, dancing, cycling, running, or joining a sports team. If you belong to a gym, write down some exercise classes or gym equipment that you would be interested in trying.

2. Make an exercise goal

   Set a goal every week to try one new exercise from your list for 20 minutes. Don’t worry if you don’t end up enjoying it. The point of this step is to find out what you like and don’t like. The most important rule is that you do the workout for the full 20 minutes.

3. Try it again

   If you find an exercise you don’t like, cross it off your list. If you find an exercise you are somewhat interested in, try it again next week. The aim of this step is to find one or two exercises you would be willing to try again. If you find more, that’s great!

4. Give it four chances

   Give the exercise at least four chances before you decide if it’s a good fit. If nothing still excites you, make another list. Maybe there are other exercises you haven’t tried yet that you would enjoy.

5. Keep experimenting

   Exercising can get boring after a while. That’s why it’s important to continue experimenting with something new. This is just like food: you’ll eventually get sick of eating your favourite meal every day and want to try something different. Experimenting with different exercises will keep you motivated and challenge your body in different ways.

Find ways to be active outdoors

It’s hard to be active outside in the winter, especially on really cold days. But fresh air helps boost our mood and increases our energy levels. So, we must try to get outside as much as we can. The first step to being active outdoors is dressing warm. The warmer you dress, the easier it will be to brave the cold. It’s a good idea to dress in layers. That way you will stay warm and dry. Once you’re outside, there are many different ways to get exercise. Taking the dog for a walk or shoveling the snow are simple activities that can get us exercising outside. You could also try out a new winter activity such as skating, cross-country skiing, or snow shoeing.

Exercise with others

Studies have shown that we’re much happier exercising with friends or family than alone. Exercising with others can make the time go by faster and encourages you to stay committed. If there’s an exercise class that you’ve been nervous to try alone, bring a friend along to calm your nerves. Joining an exercise group is also a great way to meet new people and make friends. The YMCA offers many different options for workout classes if you’re interested in trying a class. Otherwise, you could join an exercise club like the Winnipeg Run Club.

Get light physical activity

If you don’t have time for a longer exercise class, there are still many benefits to light exercise. Getting just 30 minutes of light exercise a day can reduce your risk of death from cardiovascular disease by 24 percent. This could be anything from going on a walk to doing some housework. Yes, you read that right. Housework counts towards your daily physical activity because you’re up and moving. All that sweeping and scrubbing dishes is burning calories.

Exercise at home

You don’t need a gym membership to get exercise. Save your money and watch some exercise videos at home. Some YouTube channels to check out are Move with Nicole, Mad Fit, and Chloe Ting. The Winnipeg Public Library also allows you to take out exercise DVDs. Check out a library in your neighborhood to see their workout video collection.
 
By Alexis Ogaranko
 
Sources: Fun Exercises, British Heart Foundation; Just 30 Minutes of Light Exercise Each Day Can Benefit Health, Catharine Paddock; and Lindsey Vonn on How to Find a Workout You Like, Lindsey Vonn. Accessed January, 2025.