Winter Blues?
As we go deeper into the winter months, it can be tempting to huddle indoors and let our fitness routines fall by the wayside. But the truth is, staying active during the winter can have a host of benefits that go beyond just maintaining our physical health. From improving our mood and energy levels to strengthening our immune system and getting a better night's sleep, the benefits of movement in the winter are numerous. And as an added bonus, staying active now can help us be better prepared for the summer months ahead, when we might want to take on more challenging activities like hiking or swimming. So don't let the cold weather hold you back – find an activity that you enjoy and make it a consistent part of your routine. Your body (and mind) will thank you.
Exercise or physical activity does not need feel like a chore nor does it have to be done in a commercial gym, basement, or garage. Figure out what activities will make you happy and allow for a minimum of 30-minute of moderate, vigorous activity. If you are needing that extra push because you cannot seem to take that first step, the following list are the top 8 justifications I have heard in my years from clients and patients and suggestions on how to overcome them!
Justifications:
“It’s too cold to go to the gym”
“I am tired, and exhausted after work, and I just wanna Netflix and eat dinner”
“I’m too lazy”
“I hate exercising”
“I am too busy and need to put the kids to bed/work full time/busy studying”
“I have an injury and I’m too scared of aggravating it”
“It’s too difficult and I don’t know how to start”
“It’s too expensive”
Here are some ways to overcome these obstacles:
It’s too cold to go to the gym.
This has always been one of my top reasons for any activity. It’s too cold outside, so why would you want to leave the comfort of your couch and fleece couch blankets and slippers, to brave the eternal car heating and then drive to the community centre gym?
Remember that on the days when weather is intolerable, you can complete your routine in the comfort of your own home. Adapt a routine with weights or objects in your home that can be used as your resistance. Set a clock to move from one circuit to another. Make it fun and challenge yourself. There are plenty of suggestions online that can be adapted to home routines. As best as possible, don’t use the cold weather to stop your goals from being completed.
I am tired, exhausted after work, and I just wanna Netflix and eat dinner.
I have been here and would much prefer to sit in a blanket cocoon and binge watch a new series BUT I would try to adjust my routine based on my energy and previous nights rest. Although I am a strong believer that rest is an important factor to the output, movement goals can be completed. My recommendation is use that dinner and series as motivation to get your goals completed and then reaping the rewards of your dedication. 30 minutes minimum just has been fulfilling and remember to be productive, and purposeful.
I’m too lazy.
We’ve all been here before and that is totally fine. You will need to decide on your motivation, create some SMART goals and put them down on paper which can hold yourself accountable. I always find it productive to check in with those goals to ensure that we are on track or might need some extra motivation to stay close to those SMART Goals. You will need to remember that 1-2 days are recommended to rest, and dedicate to light exercises or find something active to do outside. Ie. walk with some friends in the neighborhood, a hike you’ve always wanted to do, longer walk with the dog.
I hate exercising.
I can understand that not everyone loves going to a gym, socializing with strangers, or sweating in public. You are of the majority of the population who has found another way to stay active and fit without stepping foot in a community centre. The pandemic has forced everyone to become resilient and resourceful to find another way of getting those spring and summer goals completed.
If you believe that ‘Globo-Gym’ is still not for you, then I highly recommend searching for active groups that meet up bi-weekly or fun adventure events that are planned for this population in mind. As well, the motive for this group might be about creating a positive, friendly environment that encourages fun planned events that do not force regiments, but completing active events without even knowing you’re actually exercising.
I am too busy and need to put the kids to bed/work full time/busy studying.
In this new era or chapters of our lives where we make ourselves less of a priority, personal exercise takes a back seat. Understandably it can be stressful to carve out 20-30 minutes of exercise or allow for uninterrupted silent time that focuses on yourself.
Prioritizing and scheduling personal health will minimize stress as each day comes to the end. My recommendation, write out a schedule that everyone in the household knows that a specific time is YOURS and you cannot be disturbed. Now, since time is so valuable, you need to have purpose and make a meaningful routine that gets you out of your exercises. Whether it be yoga, stretching, circuit training, light weights, plyometrics or even committed mediation. Not just physical health, but mental health balance must be maintained and striking a balance is very important.
I have an injury and I’m too scared of aggravating it.
All too often, we have those unaddressed previous injuries, ‘niggles or aches and pains that we are too afraid to aggravate or cause a secondary injury. You need to ensure that an initial injury is not worsened by compounding the first injury with a secondary injury.
If this is your main concern, you need to make an appointment with a health professional to have that injury addressed, rehabilitated and exercises that can work around the injury without compounding the problem.
Once that has been reviewed, then it is important to complete specific sport exercises to prepare for instances that cause you to fear moving the way you normally would. In most instances, the last phase of the rehabilitation exercises will be movements that will most replicate your activity to ensure you are best prepared.
It’s too difficult and I don’t know how to start.
All too common for a lot of my new clients, who are still a bit nervous about starting to exercise, but do not know where to start. “How often do I need to attend a week, how many of those arm thingy’s do I need to do, Why do we need to squeeze this muscle to bend our knees?”
I was totally there when I started exercising, but I had to a lot of my learning by attending the gym, talking with other patrons, watching people do their routines and then self educating, reading materials online (yes, during the dial up internet days and reading fitness magazines).
I believe that a person who is ‘just starting’ their fitness journey is MORE easily teachable than a person who has already been training for 10+ years. Primary reasons are because habits are hard to break and training a ‘blank canvas’ will be easier to translate. It is not always the case, but for most patients that I have worked with. My new age of thinking and teaching is that you cannot force some movements until you help the person understand ‘WHY’ they need to make the changes you see fit. Enter, physiotherapy brain, enter biomechanics and physiology training, and translating it into simple terms and understanding. When you have a better understanding of how and why a movement is prescribed, you will have a better appreciation for it is what my company can provide for you. Movement breeds improvement movement, and strength-increases movement.
It’s too expensive, I’m too old and stressed.
It is important to remember that winter, spring, or summer goals do not need to be inhibited due to your ability to pay for gym fees, training or advice from health care professionals. There are numerous resources that can be utilized to complete exercise at home and utilizing objects from home without having to buy gym equipment.
Should you have any thoughts on how to minimize the justifications or need ideas of how to kickstart your winter routines into the spring or summer season, feel free to sign up for a FREE 15 Minute Phone or Virtual Call.
