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It’s winter and it’s cold, the days are shorter, and the nights are longer, all these things can dampen our motivation. Plus, everyone has had a tough year and we all have so much to look forward to, especially all the exciting things that have been put on hold such as holidays, concerts, festivals even just picnics in the park.

It’s not always easy to just ‘keep calm and carry on’ when you really would rather curl up on the sofa with a blanket, a bowl of popcorn and Netflix. However, doing that can cause you to lose sight of the goals you’re trying to reach as well as affect your social and work lives.

Remaining motivated, however, relies on what’s going on in our everyday lives. Unexpected situations can arise which can drain us of all motivation, that’s why it is important to have a plan of action in place to keep procrastination at bay. Staying motivated to exercise is important as it has so many benefits not just for your physical health but for your mental health too.

Here are some of our tips for staying motivated to exercise even if it is cold outside.

  1. Exercise with others

That may seem difficult now but if you live with other people why not get exercising together. Kids are often happy to join in with exercise programmes, running for you could become a gentle bike ride for them. If you live with your parents, why not all do a spot of yoga together? There are plenty of online videos for you to choose from and exercising with other people is a great way to motivate each other.

If you live alone, why not Zoom call your exercise. You could join online classes or simply make up your own with your friends.

  1. Get the right equipment and clothes

Having the right clothes and equipment are key to helping you stay motivated. If you exercise in the cold in only your shorts and t-shirt, you might catch a cold but you’re also less likely to get outside and exercise again.

If you’re heading outside in the cold to exercise, make sure you:

  • Layer up
  • Cover your head, hands, and neck
  • Wear trainers that have a good grip
  • Have a lightweight waterproof jacket to hand
  • Wear high visibility clothing if it is getting dark or there is poor visibility.


  1. Changes things up…go indoors

If you’re not feeling the outside temperatures, switch up your routine and exercise indoors instead. There are many things you can do indoors to keep fit. You can utilise stairs, baked bean tins, free floor space and even chairs.

There are plenty of simple ideas you can try at home. Team GB have also shared many of their home workouts online, why not have a go?

  1. Set small, achievable goals

If you’re just starting out on your workout quest, then having a goal in mind is a huge motivator. It doesn’t have to be something massive like running a marathon, it could be something as simple as taking the dog for a walk at lunchtime everyday for one month or trying a HIIT workout once a week.

Whatever your goal is, make sure it is achievable. If it’s a larger goal, break it down into more manageable chunks. Once you start reaching each stage, you’ll be more motivated to carry on.

  1. Reward yourself

If you feel like you’ve put the effort in and can really feel the benefit, treat yourself to something you love. Rewarding yourself is a key motivator.

Not just for exercise

These tips aren’t just for exercise. You can use them for all sorts of things. Perhaps, you’re just getting used to working from home and are finding it hard to stay focused. If you are, break your day down into smaller, manageable chunks and reward yourself when you have reached a specific target.

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