When temperatures drop and the days get shorter, many people also experience a drop in motivation. The couch is warm, the tea is ready, and training will have to wait...
But right now, exercise is more important than ever: fresh air, sunlight, and regular activity strengthen both body and mind. With a few simple routines, you can stay fit and motivated even in winter.
1. Movement instead of perfection
In winter, it's not about achieving peak performance, but about staying consistent. Even short sessions in the fresh air work wonders. Just 20 minutes of walking or light jogging stimulates your circulation and immune system. Set yourself small, achievable goals. For example, "go outside three times a week" instead of "exercise every day."
2. Use daylight
Daylight is rather scarce in winter, but still crucial for your energy and motivation. Plan your exercise during daylight hours if possible, for example a lunch break outdoors or a short afternoon hike.
Sunlight boosts vitamin D production and improves mood.
3. Do it outside – no matter how cold it is
Cold weather is no reason to stay indoors. On the contrary, outdoor exercise trains the immune system, strengthens the lungs, and provides a real feeling of freshness.
The only important thing is the right clothing:
- Layer principle (base layer, mid layer, shell)
- windproof jacket
- Don't forget gloves and a hat!
4. Focus on functional training
Not every day in winter is suitable for being outdoors. If it's stormy or snowing, you can still train effectively indoors.
Bodyweight exercises like squats, planks, push-ups or step-ups keep you fit and you don't need any special equipment for them.
Even short mobility sessions or yoga help to stay active and avoid tension.
15 minutes a day is often enough to stay noticeably fitter.
5. Think about recovery & nutrition
Staying fit doesn't just mean training, but also getting good rest.
Make sure you get enough sleep, drink plenty of fluids, and eat a nutrient-rich diet.
Your body needs more energy in winter, so you should eat warm meals regularly. Ideally, eat plenty of vegetables, oatmeal, legumes, and nuts.
Even small rituals like drinking tea after training or stretching by candlelight can help you maintain your balance.
6. Motivation through routine
Schedule fixed times, find training partners or use apps to motivate yourself.
And if you don't feel like it: just go outside for a bit. It usually takes longer than that to overcome the initial hesitation.
