5 Winter workout tips

How to stay motivated in the cold.Keep your activity levels up in the cold months with these top expert tips.

t's easy to let your levels of physical activity slip during the winter months – cold temperatures and shorter daylight time make for less-than-ideal exercise conditions… Even more so in December, when the calendar is jam-packed with Christmas parties and fun festivities.

But it's not a good idea for your body or mind to simply hibernate during winter. It's best to keep physically active, continue to be healthy and avoid any seasonal weight gain.

1. Have a cold shower in the morning.

This is quite tough, so Max recommends starting with a warm shower. "Try to endure 10 seconds of cold water at the end of the shower," he says. "Then increase the cold water sessions by 10 seconds each day. You might end up preferring to have a cold shower every morning."

The science behind the theory? "Cold showers can strengthen immunity and circulation and better your rate of recovering, mood and alertness. It's a great way to set yourself up for a successful day."

2. Drink warm water with lemon every morning.

Lemon is an excellent and rich source of vitamin C, an essential nutrient that protects the body against immune system deficiencies, explains Max. It also balances the pH levels in the body and helps flush out toxins.

3. Take a walk on your lunch break.

Take every chance of catching some sunlight and moving your body – a brisk lunchtime walk is the perfection opportunity. This will help decrease your risk of getting ill by increasing you immune system and you might find that you are more productive after a short walk.

4.Prepare healthy and nutritious meals.

The cold months make us more receptive to craving sugary and fatty, unhealthy foods. Avoid any slumps by being prepared – establish a routine of eating healthy meals regularly. 

As well as the usual broccoli, fish and brown rice, which work throughout the year, Max advises to add in stews and hearty oven dishes like shepherd's pie.

5.Plan your week ahead.

If there is a favorite gym/group class you can do before or after work during the week, lock that in to your agenda. Use your weekends for longer workouts that you can do during the day or integrate with your children’s sports days or other commitments. If the kids are older and busy playing rugby, soccer or netball, use that time to go for a walk or run.

Not keen to run alone when it’s dark? Then think of joining a running group in your area – or take the initiative and set up regular training sessions with friends once a week.