Staying Fit in the Freezing: Keeping your Motivation High When Temps are Low
As we step into the holiday season, we are surrounded by changes. The days grow shorter, the temps get colder, and the temptation to cozy up on the couch and never move again is all around us. As much as I think we would all like to nestle into a blanket and never move again, it's more important than ever to keep active and eat healthy in the winter months! So if the time change (and the temperature change!) has you feeling down in the dumps or just not your normal selves, keep on reading- today, we’re giving you our top tips for keeping your motivation up this winter!
Why Do I Feel so Unmotivated in the Winter?
Listen, if you feel like your energy levels take a major dive as soon as the weather turns colder, it's not just you! There's actually plenty of science that explains just why you feel like you need some extra sleep. When the days get shorter and you start seeing less sunlight, your entire body is affected! That's because your internal clock is all out of whack, and it can totally change the serotonin levels in your brain. Changes in your serotonin levels can pretty much screw with everything, causing symptoms like low energy, feelings of sluggishness, lack of motivation, lack of enjoyment (even in activities you love!), and more. These symptoms probably stem from a time when finding food in the winter was difficult- so no, you're not just lazy! Your body wants to keep you alive by more or less hibernating.
What If my “Winter Blues” Seem More Extreme than Normal?
Now, if you feel like these seasonal changes affect you more seems than normal, it’s totally possible you might have SAD, or seasonal affective disorder. SAD is a type of depression that is characterized by its recurrent seasonal pattern; for most people, the symptoms of SAD begin to occur in late fall or early spring and continue until spring or summer. Research suggests that SAD is a result of an underproduction of serotonin and an overproduction of melatonin, resulting in feelings of depression, low energy, hopelessness, oversleeping, overeating, weight gain, and more. If you believe your seasonal mood changes are more serious than typical winter blues, then it’s definitely in your best interest to reach out to a healthcare provider to get the treatment you need, which could include light therapy, vitamin D supplementation, or more.
Why Is It So Important to Stay Active and Healthy in the Winter?
Now, whether you have seasonal affective disorder or not, it’s extremely important that you get up and get active during winter; it’s so easy to spend every snowy day snuggled up in bed with a good movie, but taking care of your body in the winter months is one of the best choices you can make! Not only can exercise and a balanced diet of whole foods make you feel more energetic, they can also help protect you during one of the most dangerous times of the year- flu season. Flu season takes place every year between December and February, and for reasons I'm sure we all know, it's exceptionally important this year that we focus on healthy eating and physical activity to keep our immune system functioning as it should. There's plenty of evidence to suggest that regular physical activity and a balanced diet that's rich in fruits and veggies can help keep your immune system running in tip-top shape, so even if we don't want to... we should probably keep up our healthy habits in the coldest months.
Aside from the incredible benefits physical activity can have for your immune system, staying active can also help raise your serotonin levels, which can have several positive impacts on your overall health and well-being. For one thing, it’s been shown that increasing your serotonin levels through exercise interventions can actually help prevent the development of depressive disorders, as well as help battle the symptoms of depressive disorders that have already developed. It’s also important to note that increased serotonin levels can help prevent negative moods and the increased risk of negative health outcomes that are associated with negative moods. Now, I don’t know about you, but I think that it’s pretty clear that physical activity can work wonders for mental and physical health- so let’s figure out how to remain active in the winter months.
Our Top Tips for Staying Active in the Cold
One of the most difficult aspects of getting active and exercising in the cold is fighting the urge to stay in bed and stay indoors. To overcome these urges, try…
Adjusting the thermostat to make your house warm and cozy in the morning.
Getting out of bed is already difficult when it's still dark out... it's even more difficult when you're getting out of a warm bed. So crank up the heat and make getting out of bed a comfortable experience!
Investing in a light up alarm clock!
Since the sun likes to hide from us this time of year, it's a good idea to invest in an alarm clock that stimulates sunlight to make waking up a less gloomy event. Check out this alarm clock we found that does just that!
Getting some cute winter clothes to make you want to be active.
This doesn't have to mean spending an arm and a leg, either! Check out REI's used winter gear, or go to your local Goodwill (or any secondhand store of your choosing!)- good deals on winter clothes aren't hard to come by these days!
Now, if your usual exercise routine involves being outside in the warmth, then that might make exercising in the winter particularly rough. But that doesn’t mean there aren’t plenty of other solutions for fun, wintertime activities! When the weather gets cold, try out…
Getting a membership at a local health club!
o Finding one close to home or work can make it quick and accessible to get in a workout, and with places like the YMCA and Planet Fitness, a membership doesn’t have to cost you an arm and a leg, either.
Creating a home gym!
o No, you don’t need to buy thousands of dollars of equipment for a home gym. Just invest in things you’ll really use- dumbbells, bands, kettlebells, etc. Places like Craigslist and Facebook Marketplace are great for this!
Learning to love winter activities!
Just because it's winter doesn't mean you can't enjoy being outside! Find out what winter activities are going on near you, like snowshoeing, skiing, ice skating, etc., and get involved! This way you can enjoy some sunshine and some exercise endorphins.
Now, eating healthy is just as important as physical activity, but it’s hard getting plenty of veggies and fruit when all you want to eat is chicken pot pie! For sticking to a balanced diet, try…
Stocking up on canned fruits and veggies!
Canned fruits and veggies actually retain a lot of the nutrients that are lost when fresh produce is shipped or stored for long periods of time.
Investing in frozen produce.
You don't have to worry about frozen produce going bad, and it can be a delicious, nutritious treat to sneak into smoothies!
Sneaking veggies into soups!
Believe it or not, soup doesn't have to be a watery appetizer- they are the ultimate winter comfort food- and can be packed full of nutrients!
Remember…
Be kind to yourself and your body, during this season and all seasons. It's not your fault you feel tired and unmotivated- you're not lazy, your body is just reacting to seasonal changes. Be patient and listen to what your body is telling you... and if you need a break, take one. It’s not bad to spend the occasional weekend wrapped up in blankets and binging Christmas movies. You got this, folks.