Here are 6 easy workouts and 3 rules to keep up your fitness motivation in winter and help you feel energized, strong and pain-free – even when it's cold and rainy outside.

If you’re sitting at your desk or comfy chair and looking out the window, chances are you’re seeing the dregs of winter – the rain, drizzle, clouds, and possibly snow...brrr. On days like these it can be hard to summon the motivation to lace up your shoes and head outside to get your body moving and your blood flowing.

Winter is traditionally the time for hibernation for many species. But for us humans, we need to be moving all year to stave off high blood pressure, rising levels of obesity and avoid increasingly common autoimmune disorders like adult-onset diabetes.

Are you having trouble finding the motivation to get moving?

You’re not alone. Studies show that a majority of the population will gain weight and lose fitness throughout the winter months.

But as we get ready to move through the heart of winter and prepare for Spring’s reemergence, here are some straightforward steps you can take to get moving, stay healthy, ditch the ‘Blahs’ and promote healthy habits at any age:

Rule #1: Stay Hydrated!

This one can’t be emphasized enough. Water not only hydrates your tissues and aids digestion, but it also hydrates the synapses of your brain to keep our thinking sharp and feeling happy. It’ll regulate your body temperature any time of the year, cushion your joints for activity, and prevent constipation for those with GI deficiencies or taking certain medications. Plus, as an added benefit to combat winter’s dry air, it will lessen your skin from drying out and itching or cracking.

1. How much? 4-6 glasses daily for most healthy people. Do you have other things going on with your health (like kidney or liver issues)? Work out a custom plan with your doctor. The amount of water you should consume also depends on your activity level and outside temperatures.

2. What to do: Sip water continuously, preferably with lemon. Have a glass with each meal. You can also leave a small water glass near your kitchen and bathroom and anytime you go through that room, fill up and rehydrate.

3. Some signs of dehydration include: weakness, low blood pressure, dizziness, confusion, or darkened urine and fatigue.

Rule #2: Quality sleep

Wait, wait… isn’t this list about getting active and shaking out the winter blahs? You bet! And part of staying healthy and active is taking the BEST performance enhancing drug there is: Sleep. Effects of inadequate sleep (including sleep that’s interrupted by late night screen time) are well documented. People who sleep less than 7-8 hours each night are ~70% more likely to get injured. Sleeping 6 hours lowers reaction time by almost 20%. Sleeping 5 hours (being awake for 19 hours!) decreases reaction time and eye-hand coordination similar to a legal intoxication. Sleeping 4 hours per night for 6 nights causes an ~35% decrease in glucose metabolism, similar to people with Type 2 “Adult Onset” Diabetes. If you experience obstructive sleep apnea, snoring, frequent waking, speak to your doctor.

1. How much is enough? 7-8 hours. You should wake up rested. 

2. What to do: If you’re already there, great! If you need to get there, it can take a while to create new sleep/bedtime habits. Start small and designate a bedtime each night that is just a bit sooner than usual. If your mind is racing with things to do, you may consider a bedside journal to jot them down and clear your mind. 

3. If you suffer from obstructive sleep apnea or any other condition that may affect your quality of sleep, it's crucial that you speak to an otolaryngologist (ENT) or your family physician to find a solution.

6 Effective Moves: Bodyweight Exercises

Do you feel less flexible, stiff and unmotivated this winter?
Daily “movement morsels” are a great way to sprinkle in exercise to keep your blood flowing to your arms, legs and most importantly to your brain. What do I mean by morsels? Little bites – snacks! – that you can take at intervals throughout the day. Here’s a short list of movements to keep your body feeling vibrant:

1.Stretch: Hamstrings

2. Stretch: Calves

3. Stretch: Hip/Groin

4. Strength: Step-Ups

5. Strength: Bodyweight Squats

6. Strength: Modified Push-ups

Rule #3: Fitness Walking

I also call this one a “walk with purpose.” Set a timer for 30 minutes and get outside to breathe some fresh air, pump your arms, and elevate your heart rate. How fast should you walk? Walk like you’re in a hurry but not in a rush. If 30 minutes seems too long, start with what feels most confident for you and you can build every week from there.

1. Need a little extra motivation? Invite a friend and share the activity, bring your dog, or listen to a good podcast or your favorite music.

Do you have any tried and true ways that you like to use to blast away the winter blahs? Please share them on our website and help inspire others.

For some of you, there could be injury, surgery, or aches and pains limiting your activity. If that’s you, this is where therapy can be a huge help to get your ready for spring.