Winter is upon us, the days are getting shorter and the temperatures are getting colder.
On dark, chilly mornings, waking up for an early morning spin class or run is never easy.
We spoke to two exercise experts for tips on how to stay motivated to keep exercising during the winter.
Why is it harder to exercise in the winter?
Matthew Burke, from the University of Queensland’s Centre for Health and Wellbeing Research and Innovation, said the season could certainly be disruptive to people’s exercise habits.
“Cold weather, poor weather, late light in the morning and early darkness in the evening are some of the main barriers to physical activity,” Dr Burke says.
“For many people, these barriers outweigh the motivation to exercise.
“It takes more effort and discipline To overcome these barriers to exercising in the winter.”
Sport and exercise psychologist Emma Slade says Evolutionary theory suggests why some people want to “hibernate” in winter.
“With the days getting shorter and days getting shorter, appetites change towards more nutritious, hotter meals,” Slade says.
“Some people may feel like life slows down really quickly in the winter, but again, this is down to human evolution.
“Winter is a time of recovery for many species.”
Depression may also be a factor
During the dark, cold winter months, it’s not uncommon for people to feel unmotivated.
Many Australians are Winter makes me feel depressed and lethargic, This is according to Health Direct, the federal government’s health advice website.
Some may blame this on the “winter blues.”
However, a small number of people may experience a more severe condition called Seasonal Affective Disorder (SAD).
SAD is a type of depression that typically occurs in the winter and fall.
The cause is unclear, but it’s thought to be related to a lack of sunlight, Health Direct said.
“This is thought to be caused by changes in light exposure, leading to changes in the body’s circadian rhythm (internal clock).”
“At different times of the year, your body produces different amounts of melatonin and serotonin, which impacts your mood.”
In the winter, symptoms of SAD may include:
- Feeling depressed
- Sleeping too much
- Lack of energy and fatigue
- Cravings for carbohydrates and sweet foods
- gain weight
- Loss of interest in usual activities
However, SAD is rare.
SAD affects “around one in 300” AustraliansProfessor Greg Murray, director of Swinburne University’s Centre for Mental Health, said:
‘Winter depression’, or SAD, can have a negative impact on your mood, but experts say regular exercise is one way to help alleviate some of the symptoms.
Gym membership numbers are declining
At the start of each year, gyms see a surge in new members looking to start the year off with fitness goals.
but, 50% of new members will quit by Juneaccording to, A report from an international organization representing the fitness industry.
“Australians make New Year’s resolutions to get healthy and increase their physical activity at the start of the new year, but understandably we expect motivation to start to wane over the first half of the year,” Mr Slade said.
“When something like this happens at the same time as winter arrives it’s a double blow to motivation.”
Is there an exercise that helps motivate you?
The short answer is no, because everyone is different.
“The type of exercise you enjoy “That’s usually what gets you moving more consistently,” Slade said.
“It’s a form of exercise that, once you get over the initial discomfort and frustration, will soon be overwhelmed with a deep sense of satisfaction and accomplishment.”
Dr. Burke agrees.
He points to research that shows participants’ motivation to exercise is shaken when their primary goal is to improve their health and body image, rather than for fun, accomplishment or challenge.
The former type of research focuses on extrinsic motivation, while the latter type of research focuses on intrinsic motivation.
“There was a study in Wisconsin that compared the motivation of people who exercise year-round with people who only exercise in the winter,” he says.
“The authors found that people who maintained their physical activity levels during the winter were more motivated by enjoyment, challenge, and social connections compared to those who only exercised during the warmer months.”
“That’s why it’s important to strive to find what you really love.”
If you love a challenge, high-intensity interval training (HIIT) workouts might be just what you’re looking for.
For others, a walk in the park with your dog might be a fun exercise, or maybe joining a weekly social running club.
Tips to stay motivated during the winter
Slade and Burke suggest the following:
Build a Habit
Dr. Burke’s biggest tip for curbing the urge to stay cozy on the couch is: Build a Habit.
Set an exact time and schedule your workout into your day to ensure you get it done.
“One way habits are formed is through what’s called contextual repetition,” he says.
“This is when habits are formed by doing the same thing in the same circumstances over a long period of time, like going to the gym every Tuesday lunchtime.”
He also Use specific cues to let yourself know it’s time to go out and exercise.
The goal is to build an association between the cue and the activity.
Take the example of washing your hands after using the toilet: washing your hands is the action, using the toilet is the cue.
A trigger might be bringing your workout clothes to work on certain days, while an activity might be going for a run right after work.
After a while, it will become almost instinctive to change into your workout clothes as soon as your shift is over.
Change your mindset
While the dark moon does affect mood, Slade said he wants people to Embrace seasonal change instead of fearing it.
“‘Winter is lazy’ is a very common self-talk that equates to skipping sessions and sleeping in.
“Shifting this mindset to a more adaptive one, like, ‘With trial and error, I can find a winter routine that works for me,’ creates a space of more compassion and curiosity.
“You can’t control the weather, but you can control how you prepare.”
Think about what’s getting in the way
This is where problem solving becomes important.
“Take a couple of weeks to find your winter routine That’s what works for you,” Slade said.
“After each exercise, reflect on what went well and what didn’t work or got in the way.
“From there, Tweak and fix It’s the most appropriate approach.”
For example, if you had planned to go to the gym on a winter’s evening but got home early and decided to take it easy in the evening, you could just take your training equipment with you and head straight from work to the gym.
I can guarantee this!
And even if you don’t get off to a great start this winter, you can still work on problem-solving your routine and adjust it in time for next year.
Let’s make the music louder
According to one study: International Sport and Exercise Psychology ReviewListening to motivational music before doing anything can help put you in the right frame of mind for the task at hand.
“Pre-task music can be used to increase exercisers’ readiness for an upcoming exercise session, and has been demonstrated to optimize arousal and promote task-related imagery,” the report states.
another Psychology Bulletin Research It was also found that evocative music could distract from the pain endured during exercise through competing sensory stimuli.
“Music may have significant positive effects on exercise in terms of reducing fatigue and improving oxygen utilization during exercise,” the report said.
So (follow Burke’s advice) get into the habit of listening to music before you exercise.
Even if it’s cold outside, it might help you put on your sneakers and go outside.
“Integrating media like music, podcasts and audiobooks is a great way to make exercise more enjoyable,” says Dr. Burke.
When does winter start in Australia?
Winter officially begins today. June 1.
However, Australia is so large that the seasonal conditions people experience vary from place to place.
In the north of Australia there are wet and dry seasons.
Meanwhile, further south, people tend to think of seasons in the European and North American sense: summer, autumn, winter and spring.
Winter officially ends on August 31st.
When is the winter solstice in Australia in 2024?
This year June 21, The weather bureau said in a social media post..
