It’s colder, it’s darker, it’s gloomy out there, but no one ever said the UK summer would last and our dreams of a heatwave are dwindling as we edge closer to Christmas. But as the sun, warm breeze and days sitting in the park swiftly drift away from us, as does our motivation to keep our fitness regimes up.
In the summer, in any spare time I had, I’d be out walking, listening to my audiobook or a new album all while getting my steps in. I’d walk to my Pilates class or I’d walk instead of getting the bus into work. In the summer, my FitBit was on fire with how active I was (if I do say so myself), I couldn’t have been more motivated.
But as we settle into the colder months, my gym membership has been cancelled, I haven’t been on a walk in ages and I’d much rather squeeze onto a packed tube or bus than walk 10 minutes between stations. So what’s this all about? According to award-winning personal trainer Emma Simarro, the fewer daylight hours we have in the winter months impacts our circadian (sleep-wake rhythm) cycle. “Our bodies want to wake slightly later and produce melatonin earlier, which can leave us feeling more tired and sluggish. These changes to our natural sleep-wake cycle impact our mood, energy levels and sleep quality. The result? A dip in our motivation levels,” she tells PS UK.
Experts Featured in This Article
Emma Simarro is an award-winning personal trainer and the founder of Building Body Confidence.
Rachele Gilma is expert stretchologist and the co-founder of the luxury wellness retreat Eat Move Sleep.
Simarro explains that extreme versions of this natural shift include the winter blues or Seasonal Affective Disorder (SAD). “SAD is a type of depression caused by the change of seasons and is characterised by feelings of sadness, depression and anxiety but can also impact hunger levels, cravings and motivation levels.”
Expert stretchologist Rachele Gilman also tells us that inactivity is a silent killer (as coined by the NHS) and this is not an exaggeration. “When it’s cold and dark outside, it’s tempting to hunker down. You could hit your 30-minute exercise targets and still be in the danger zone if you spend the rest of your time sitting or lying down,” she warns. “It’s not just about those workout sessions, it’s about how you move (or don’t) throughout your day, so before you settle in for another Netflix marathon, remember: your body doesn’t take winter vacations from needing activity.”
Therefore, at a time when it feels harder to get up and get moving, making exercise a priority is one of the best ways to banish the winter blues and boost natural endorphins. Here are seven things you can do to boost your workout motivation during the winter months, according to the pros.
Embrace Invisible Training
If going to the gym is really not your vibe, try making the most of invisible training, which you most likely do in your daily life, but pay it no mind (or try to avoid it). Gilman tells us that invisible training includes taking the stairs, walking short distances, and staying active in your daily routine.
Practise Good Sleep Hygiene
Sleep hygiene is the number one thing to uphold, especially after the clocks go backwards. A wake-up lamp, like Lumie’s Sunrise Alarm Clock (£40, originally £50) can help with this or implement a good bedtime routine. “Put your screen down [before bed] and implement some healthy sleep habits that maximise sleep,” Simarro suggests. “This will help when the alarm goes off in the morning!”
Take Vitamin D Supplements
Simarro recommends getting sunlight daily and making this a priority. “Natural sunlight is important for our mood, sleep and concentration levels, especially in the morning,” she explains. But if you’re also a resident in the gloomy UK where sunlight is scarce in the colder months, consider supplementing Vitamin D, which will help with energy levels, according to Simarro.
Schedule, Schedule, Schedule
“Treat your workouts as non-negotiable appointments with yourself. For every 50 minutes of sitting, schedule 10 mins of moving,” Gilman recommends. Similarly, Simarro suggests leaning into the colder months by adapting your workout routine. “Slowing down and choosing forms of exercise that feel restorative to you, such as long winter walks and yoga are just as powerful and have the ability to boost our well-being.”
Focus on Nutrition
As tempting as it is to indulge in pumpkin spice lattes, chocolate brownies and gingerbread men throughout the winter, it’s best to keep an eye on your nutrition to keep focused and energised. “It can be easy to want to comfort eat our way through the winter months but setting goals with our nutrition can help keep us focused and improve energy levels. Goals can include eating more protein or incorporating seasonal vegetables into our meals,” Simarro says.
Buddy Up
Gym-timidation is real so don’t feel ashamed to ask a buddy to come along with you! Gilman tells us: “Find a workout partner or borrow a dog for walking. Accountability is key.”
Similarly, Simarro says: “If you are struggling to get motivated, why not join a class or plan exercise with friends to keep you accountable whilst also enjoying the benefits of social connection? Community is important as the winter months can feel more isolating.”
Reward Yourself
Getting through a gruelling Pilates class is knowing I can pop into my local taco shop and purchase a tasty meal afterwards and Simarro suggests rewarding yourself for your workouts.
“Why not think of a reward to get you moving?” she asks. “It could be a post-workout coffee at your favourite coffee shop or a new top to wear. It’s amazing how these little things can motivate us.”
Lauren Gordon is the editorial coordinator at PS UK, where she creates lifestyle and identity content. Lauren has a degree in journalism from University of the Arts London and previously worked as a showbiz and TV reporter at The Mirror US. Lauren specialises in pop culture, hair and beauty, focusing on trends, sharing in-depth tutorials, and highlighting hidden gems in the beauty industry.
