How do we get off the couch, and on to the pavement?
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How’s your mojo leading into winter? Motivated? Or running on empty?
Welcome to our new ACTIVE series called “Couch to Pavement”.
Research suggests that “most” people aren’t getting enough exercise. Studies indicate that during the colder months, people exercise for less time and reduce active travel. Additionally, factors like shorter days, less daylight, and the urge to stay indoors can contribute to lower motivation and increased sedentary behaviour.
So, how do we motivate ourselves from our warm, cosy couch to the exercise mat or the pavement – especially when the habits haven’t been formed before winter hits?
We need to understand our barriers and adapt accordingly. Canberra, we are heading into winter, so let’s set up a realistic plan to make regular exercise a habit. Your exercise plan doesn’t need to be complicated and painful – movement is supposed to help you, not hurt you. Your movement plan needs to be consistent, sustainable, with small, attainable, and achievable goals.
Here are four tips that may help.
Monitor sedentary behaviour
It’s human nature to be motivated by small goals. Use an activity tracker to make sure you’re still getting your steps up in winter. I’d advise setting a target to match the number of steps you would complete in spring.
Have fun getting physically active in the comfort of your warm home. A smartwatch not only tracks your physical activity, but it also allows you to manage your heart rate, sleep quality and many other beneficial health aspects. Or – if you have long COVID, Chronic Fatigue Syndrome, or Fibromyalgia you could use the Visible app (which is a free wearable platform designed for illness, not fitness).
Getting active around the house is cheap and effective. Don’t want to miss your favourite Netflix series? Try jogging or skipping on the spot, do some wall squats or wall push-ups, or use your resistance bands from Kmart.
If you like a workout program to follow, there are plenty of free Lounge Room workouts available on Her Canberra that I created for YOU last year (you can find them here)!
It’s often the little movements that count – getting active by vacuuming, gardening, cleaning the car, washing the dog, or dancing to your favourite tunes.
Find a fun group
You don’t have to tackle your lack of motivation alone. Join a team, ring up your friends, get your mates from work involved or join a physical activity program to keep you accountable.
There are lots of indoor activities to embrace over winter, such as Aquacise, Pilates, yoga, Hydrolates (Aquatic Pilates), Deep Water Running classes, 10-pin bowling, dancing, indoor rock climbing/bouldering, indoor futsal, and infrared workouts. Try something new!
The magic trick is making your winter activity enjoyable and social. Personally, I love working out outside. I’ve recently bought a headlight for running, so I can run with the Run 4 Resilience group (yes, it’s free!). But the fun thing is, it feels like a mid-week vacay because you’re running at night with your friends. Ticks all my boxes.
Layer up
If you do love working out outside in the elements, be organised. Personally, I like to have my gear organised the night before. Trust me – once you get moving, you’ll warm up quickly. You just need to get out the door…
Three layers are a smart amount in the middle of winter. We want a base layer with moisture-absorbing properties, which needs to keep your skin as dry as possible. A middle layer for insulation, and an outer layer, (eg: windproof jacket) to fight off the elements. Typically, a pair of leggings will keep your temperature regulated without overheating. Vinnies has some great activewear for winter.
Now, let’s talk after exercise (I’m talking about the coffee shop ladies!). Be organised. Have a dry garment ready to go. At Capital Hydrotherapy, we love our Parkas – being warm and snug after a workout is essential to adherence – especially if you want to enjoy wrapping her cold fingers around a warm coffee mug. Comfort is king.
Don’t forget to drink up
Many people forget to drink enough water in winter and then wonder why they feel depleted post-exertion. We recover best when we are hydrated. Even mild dehydration can affect our mood and mental performance. We are more likely to “stick to the plan” (adherence) if we feel good after exercise.
Everyone’s hydration levels are different. Your sweat rate in summer will be very different from winter if you’re working out outside. If you want to find out your sweat rate this winter, measure your weight before and after exercise (don’t drink anything or change clothes) – the weight lost over the hour is your sweat rate.
Too complicated to find out your sweat rate? You should consume at least one full bottle of fluid each hour during cold-weather workouts. I’m keeping it very simple here, but whatever makes you sip! Be organised and have that drink bottle full and ready.
Hang in there, Canberra. Set up your healthy habits now. Let’s get to the end of winter in some type of healthy form!
How will you motivate yourself this winter?
