How to stay active in the winter months

Life’s unpredictability can make sticking to any physical activity plan challenging at any time of year.

But when mornings are pitch-black and temperatures drop to icy depths, committing to that 5k run you promised yourself at 7am can feel daunting. Throw festive parties, school holidays and family visits into the mix and movement can naturally slip down the priority list.

Staying active over the winter period is just as important as any other time of year, shares Jonny Kibble, Vitality’s Head of Physical Activity.

“Stopping [physical activity] over the winter months can lead to weight gain, decreased mobility and flexibility, lower mood and an increase in joint pain or stiffness (especially when it’s cold),” he explains.

Keeping on top of your physical activity means you’re in a better place both physically and mentally, and better equipped to fend off seasonal cold viruses.

And it doesn't have to be all HIIT and Body Pump - lowe-impact options such as walking, gardening or indoor sports still deliver significant health benefits.

So, if you’re finding it more difficult than usual, here are some simple tips to make keeping active that little bit easier during the darker winter months.

Seek out a partner or group

Having people around us to enjoy physical activity with is key to a successful fitness plan, according to one study.

Research shows that sticking together with your pal, or even a canine companion, has a positive impact on our life expectancy and overall exercise consistency. It’s also known to have stress-reducing benefits too!

Not only does having people around us when we exercise make it more enjoyable, but “endorphins (a feel-good hormone) are released boosting our mood,” Jonny explains.

Trying out team sports or group exercise is a great way to meet new people or try out a new activity, like Netball or Padel, the world’s fastest growing sport. Meanwhile, walking football can be more accessible - suited to all ages and great fun for family and friends.

Avoid hitting the snooze button

For morning exercisers, it's tempting to reach for snooze, as the colder, sometimes grim British weather can put us off.

Almost half (49%) of Brits admit that they struggle to get out of the bed in the winter, a survey found. 

However, staying in bed for a few extra minutes could affect you later in the day and your sleeping pattern.

According to Houston Methodist, this is because pressing snooze can cause you to oversleep and disrupt your sleep cycle.

Try these before hitting the snooze button:

• Sit up as soon as you wake up
• Move your alarm across the room
• Turn on a light once your alarm goes off
• Look to get a Lumie clock which lights up like a personal sunrise, gently waking you from sleep so that you feel naturally wide awake.

Opt in for indoor activities

On days when outdoor exercise is a hard no, there are plenty of ways to move at home or at your local sports centre.

Perhaps try out your local indoor swimming pool, which can also help reduce stress, anxiety and depression, as well as improve our sleep, according to research. 

If taking a dip isn’t appealing, you could do bodyweight exercises, like squats or running in place, while you're waiting for the kettle to boil or get yourself a standing desk if you work at a computer – it all counts towards being active.

Online fitness is more accessible than ever. Across the UK you can join virtual classes and group-based sessions, including on the fitness platform Fiit

Here, you can join the Vitality Members and work out from the comfort of your home, or gym, with access new classes on the app every week. As a Vitality member, you can access a year's Fiit membership via the Vitality app.

Keep an eye on the weather 

As many as 72% of people said a drop in their activity during winter was due to the colder temperatures, and 57% were put off by the darker mornings and evenings, a recent poll revealed.

Knowing the weather will help you plan your outdoor activities and help you get ready for the week ahead.

This gives you more chance to make sure you have the appropriate clothing or gear ready to enjoy your activity and keep your body warm.