Winter is an excellent time of year, with Christmas and New Year celebrations giving us something to look forward to. But the hardest thing to do is stay active with busy schedules. No one wants to be restrictive on what they can eat during the holidays, so by following these simple winter workouts, you can feel and look great all year round.
What are winter workouts?
Winter workouts are the perfect way to stay energised, beat the chill, and build strength. Workouts can range from stretches like yoga or pilates or a quick 15-minute HIIT workout; for many, no equipment is needed.
These workouts focus on keeping yourself feeling fit and healthy without pushing your limits at this chaotic time of year. There are many different types of winter workouts and are beneficial for several reasons:
Boosts Mood & Energy
The dark mornings, shorter days and low temperatures can be hard on yourself mentally and physically. Many suffer from the seasonal affective disorder (SAD) without even knowing it so keeping your moral up with exercise releasing endorphins will help yourself through the winter season.
Enhances Immune System
Regular exercise enhances your immune system; in the winter season, it is essential to look after your body to stop viruses or flu.
Burning Extra Calories
In the winter, your body works harder to regulate the temperature of your body, which means that when exercising outside, such as running or walking, you burn more calories.
Builds Mental Discipline
Getting yourself up in the cold can be challenging, but once in the swing of things, your body and mind adapt, with this, you are pushing your body to new limits.
Where to Find Winter Workouts
Workouts can be found on various types of social media platforms and online. These are great for when you want to stay at home and get the burn in, you can pop them onto a laptop, computer or mobile phone.
You can choose from a 10-minute morning yoga to a 30-minute dance session. There is a vast range and something for everyone. These are my top places for finding the best workouts.
Youtube
Tiktok
These are all great ways to find an easy workout that works for you, but there is also other social media or websites you can use!
The Physical Benefits
Everyone knows the physical benefits of workouts, regardless of age, and their impact on changing lives. But there are so many benefits that should be talked about more! I want you to know that finding motivation in the winter can be challenging, but below, I will list some reasons for you to keep going and push yourself.
Improves Cardiovascular Endurance
In cooler weather, the heart pumps blood around much quicker, pushing you and your heart to the limits for an intense workout and improving your cardiovascular system overall.
Strengthens Bones and Joints
We all know the importance of bones and joints from young to old. Looking after them by nourishing our bodies and keeping them active will help us in all activities. For example, weight-bearing activities can help improve bone density, which can be beneficial in the winter when we are more likely to fall over due to icy pavements.
Keeping Your Skin Healthy and Glowy
Increased circulation can help promote healthy, dewy skin by delivering the correct nutrients around your body, improving skin texture and protecting it from cold, harsh weather.
Flexibility and Mobiliity
You can work on being flexible and mobile all year round, but in winter, our joints can become more sore (such as arthritis), so we can lack a range of motion when we keep our bodies still. This will reduce stiffness on cold mornings and improve posture for any age.
The Mental Benefits
Fights seasonal Depression
As I mentioned, you release endorphins when you work, giving your body a “feeling good” mood. Physical activity by yourself or with families gives your body serotonin, enhancing overall happiness all year round.
Reduce Stress and Anxiety
Stress and anxiety can be all year round for some, but in winter, it can be tough on a lot of people’s mindsets, especially the darker mornings and evenings. Regular workouts reduce your cortisol levels, which is a stress hormone. Yoga and pilates are great examples to keep yourself relaxed this winter.
Improving Your Cognitive Function
Your cognitive function is more challenged to working in the winter. In the cold weather, it increases the blood flow to the brain, improving memory focus and clearing the mind. It can enhance your problem-solving skills as you feel calmer and more collected than summer heat.
Improves Sleep Quality
While exercise can lead to fatigue, the relationship between exercise and sleep is nuanced. There is compelling evidence that regular physical activity positively impacts sleep quality. Studies have shown that individuals who exercise regularly report better sleep, find it easier to fall asleep, and experience more restorative sleep.
Evening Workouts: Pros and Cons
For some individuals, evening workouts are a matter of convenience or preference. However, if you’re considering exercising in the evening, paying attention to how your body responds is essential.
Pros:
- Stress Relief: Evening workouts can provide an opportunity to relieve stress accumulated during the day, which may help you relax before bed.
- Increased Social Interaction: For those who work out with friends or in group classes, exercising in the evening can enhance motivation and enjoyment.
Cons:
- Stimulation: For some, high-intensity workouts in the late evening may lead to increased alertness and stimulation, resulting in difficulties falling asleep.
- Disruption of Rhythm: Late-night workouts can disrupt the body’s natural circadian rhythm, making it harder for some individuals to establish a consistent sleep schedule.
Finding the Right Balance
To harness the benefits of exercise while minimizing any potential negative impacts on sleep, it is essential to find a balance that works for you. Here are some tips to consider:
- Listen to Your Body: Pay attention to how your body reacts to evening workouts. If you find that exercising late impacts your ability to fall asleep, consider moving your workouts earlier in the day.
- Focus on Relaxing Activities: If you prefer to work out in the evening, consider engaging in lighter or more relaxing forms of exercise, such as yoga, stretching, or leisurely walking, rather than high-intensity workouts.
- Create a Wind-Down Routine: Establish a calming pre-sleep routine after your evening workout. This could include activities such as reading, taking a warm bath, or practicing relaxation techniques to help signal to your body that it’s time to rest.
- Consistency Matters: Try to maintain a consistent exercise schedule throughout the week. Regularity in both exercise and sleep can reinforce better sleep patterns overall.
Seasonal Considerations
In addition to daily routines, seasonal changes can affect exercise and sleep dynamics. During the winter, reduced daylight can interfere with circadian rhythms, leading to increased fatigue and sleep disruptions. Regular exercise can mitigate some of these effects by helping to regulate sleep patterns.
Engaging in outdoor activities during daylight hours can also improve mood, combat the winter blues, and boost energy levels, making maintaining a healthy sleep schedule easier.
Starting Your Winter Fitness Journey
The great thing about working out is that it is suitable for everyone. No matter what age or skill range, there is a fitness routine for all. It does not have to be hardcore hyrox training or marathon training. It can be as simple as at-home yoga or buying free weights.
What I love about winter workouts from home is that they can be so simple and quick. On busy days when I have loads of errands or work to catch up on and want that serotonin boost, putting on 20-minute sessions or cardiovascular exercises is easy. By starting now, you’ll establish a routine that can carry into the spring and beyond, ensuring consistent progress.
Conclusion
The interplay between exercise and sleep is intricate and multifaceted. While regular physical activity is a critical component of a healthy lifestyle and can significantly improve sleep quality, the timing of exercise is just as important. Finding the right balance that suits your preferences and schedule is crucial for maximising the benefits of exercise and sleep.
Incorporating routine physical activity, paying attention to your body’s responses, and cultivating good sleep hygiene practices can create a harmonious relationship between exercise and sleep. As we continue to understand this relationship, it becomes increasingly clear that prioritising both aspects is vital for overall health and well-being. So, whether you prefer to work out in the morning, afternoon, or evening, listen to your body, stay active, and enjoy the winter as much as summer.
Whether it’s a walk in the cold, a home workout, or joining a class, the benefits of taking action today will compound into a healthier, stronger, and happier future.
