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Staying Motivated To Exercise When It’s Cold Outside

Let’s be honest, getting up and going outside to exercise can be hard when it's freezing cold outside.

You're not alone in this Mama. Getting to the gym or heading out for a run on cold dark mornings and evenings takes a lot more motivation than it might in the summer months. 

Here are some tips to help keep you safe, warm, and fit this winter.


Stay inside

There’s nothing like not leaving the house when it’s cold, so why not exercise in the comfort of your own lounge room! There are plenty of free workouts that can be found on YouTube that don't need equipment. All you have to do is follow along with the person on your screen! If you have a smart TV you can also connect YouTube so you can follow along on the big screen. You can also make up your own workouts at home. Here are some examples of home workouts you can do - feel free to change it around or use your favourite exercises.


5 rounds of: 

10 x bodyweight squats

10 x pushups

10 x situps

10 x start jumps 


AMRAP (as many round as possible in a given time frame)

For example,

Set your timer for 20 minutes, and do as many rounds of the below workout in that 20 minutes

5 x burpees

20 x high knees

20 x squats

20 x situps



Do a proper warm up

Warming up is always essential before exercising, but it’s even more important during winter. When exercising in colder temperatures, you’re at increased risk of sprains and strains. 

Dynamic warm-ups increase blood flow and temperature in the muscles to help decrease the risk of injuries. And be sure not to confuse warming up with static, ‘bend and hold’ stretching. That type of stretching is only beneficial at the end of your workout.

The best dynamic warm-up for you depends on what type of workout you’re doing. But for all warm-ups, be sure they include low-intensity movements that mimic the exercise you’re about to perform. If you're a runner, for example, a dynamic warm-up might include bodyweight lunges and squats, arm swings, and leg raises.


Protect Your Skin 

Winter air isn’t just cold, it’s dry, and ain’t nobody got time for dry skin! To keep your skin from drying out if you’re exercising outside, drink plenty of water (roughly eight 8 x 250ml glasses per day) and rub on moisturising cream or lotion before heading out. Another tip that can help is applying Vaseline to sensitive areas like the nostrils, the tip of the nose, and ears for more protection. To block out biting winds, consider keeping your face covered with a scarf.


Get a friend involved!

There's nothing more motivating than having an accountability buddy. Even if they don’t actually go out for a walk with you or come to your house to do a session, at least have a friend that you can rely on to tell them you are exercising today or have them check up on you to make sure you’re doing the session you promised yourself you were gonna do. Don’t forget to keep your friends accountable on their goals too! Alternatively, do a session with them via FaceTime or Zoom!

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