Why Women Exercise Less in Cold Weather
Did you know that two-thirds of women tend to exercise less during cold weather? This isn’t surprising, especially when the mornings are dark and chilly. The struggle to get out of bed is real, especially when faced with the prospect of pulling on tight gym leggings before heading outdoors. Research from Women in Sport makes it clear: 61% of women reported exercising less in cold temperatures.
But it’s not just motivation that’s at play. A staggering 65% of women expressed concerns regarding personal safety while exercising alone in the dark. This indicates deeper barriers that women face when trying to engage in sports—barriers that often go unnoticed in discussions about fitness and exercise.
Top Tips from Personal Trainer Dan Edwards for Cold Weather Exercise
Despite these challenges, there are several ways to make cold-weather workouts enjoyable and safe. Personal Trainer Dan Edwards shares his top tips for overcoming winter workout woes.
1. Invest in the Right Kit
Investing in quality gear doesn’t mean you need to break the bank, but having the right cold-weather pieces is essential. Look for a base layer, a gilet or waterproof jacket, and insulating leggings (check out our recommendations for the best gym leggings). Don’t forget gloves, thick socks, and an ear warmer—the right gear can keep you warm and healthy during workouts.
2. Aim for Little and Often, Every Day
Breaking the mental barrier of exercise can be daunting. Instead of committing to a long run, tell yourself you’ll only work out for five minutes. This tactic is surprisingly effective; once you’re out, you may very well continue longer than you initially planned! Focusing on short bursts of activity can maintain your commitment through the winter months.
3. Get Your Steps In
Finding time to move is crucial, even when it’s freezing outside. Setting an alarm during lunch to take a walk or parking further away from your workplace can seamlessly introduce more physical activity into your day. This approach not only keeps you moving but also helps burn calories, offsetting missed gym sessions.
4. Set Yourself Performance Goals Instead of Outcome Goals
Performance goals—like increasing your steps or weights—can be more motivating than numerical targets. By focusing on what you can control and improve upon, you’ll find this approach less daunting and much more rewarding.
5. Train with a Mate
Exercising with a friend, whether it’s a virtual workout or an evening run, adds accountability and an extra layer of safety. Plus, a little friendly competition can boost your motivation and keep your workouts lively.
6. Pay Attention to Your Body and Your Menstrual Cycle
Women’s bodies experience fluctuations in energy levels depending on their menstrual cycle. Take notice of how you feel; some days will be better for workouts than others. Recognizing your needs can help you plan your exercise routine accordingly and allow for necessary rest.
7. Don’t Make Unrealistic Plans
Be realistic about your workout schedule. If you’ve had a late night, a morning workout might not be feasible. Rather than aiming for an elaborate session, find smaller opportunities throughout the day to move.
8. Stick to Well-Lit Streets After Dark
If you prefer outdoor runs in the evening, make safety a priority. Choose well-lit routes and consider wearing reflective gear. Some seasoned runners recommend using head torches for an added safety boost and visibility.
9. Take Your Phone with You
Finally, always carry your phone when working out in colder, darker months. It can serve multiple purposes—from music to emergency contact. Make sure to stay aware of your surroundings by only using one earphone for music.
Shop for Essential Gear
To make winter workouts easier, check out our recommendations for running gear that can elevate your cold-weather exercise experience. Whether you’re looking for breathable workout wear, supportive sports bras, or essential accessories, we’ve got you covered!
By following these practical tips, you can embrace winter exercise without fear or discomfort. Adjusting your mindset, investing in the right gear, and being conscious of safety can transform your cold-weather workout experience.