Winter invites us to explore new ways of movement that best suit our unique needs and lifestyles. The Health Coach Training Program embraces the concept of bio-individuality, helping you personalize your wellness practices for yourself and others. Begin your journey today.

Even though cold, dark days are perfect for staying snuggled up indoors, winter is a great time to be active, too. If you need extra motivation, the winter months give you the chance to get creative with ideas. 

Boost Your Feel-Good Chemicals 

When you start to feel the winter blues, getting up and moving may be the last thing on your mind. This is a good time to remember that the brain releases endorphins, known as the “feel good” chemicals, when you exercise. 

People will say that they feel better mentally after movement. It’s true. Their experience is backed by science. Endorphins have been known to: 

• Reduce pain 
• Relieve stress 
• Improve mood 

When you feel sluggish and tired, compassionately remind yourself that movement could help you feel better. Once you begin to move, you also might gain momentum to keep going longer than you had planned.  

Once the feel-good chemicals kick in, make a mental note of it. The experience of having this happen will help you to remember this feeling next time. 

Set Small Goals 

Sometimes the idea of a big workout, long walk, or studio class could seem like too much. During these times, set a small goal, and leave room in your schedule in case you decide to extend it. Small goals could be: 

• Schedule a ten-minute walk after lunch. After a few moments, you might want to continue for longer than you had planned. 
• Decide to stand up and dance to one song, then one song might turn into several. You could choose something mellow that touches your heart or pick an up-tempo holiday tune that fills you with joy. Then, see where the energy leads you. 
• Go to the grocery store for some fresh, seasonal produce, and make extra laps through the aisles to increase your daily movement. 

Try Something New 

Being a beginner can be exciting. Learning something new can be good for the brain, can give you a sense of accomplishment as you improve, and can improve strength and balance in ways you have not experienced before. 

Online workouts are more popular than ever, and subscriptions can be reasonably priced for workouts that include: 

• Pilates 
• Strength Training 
• Stationary bikes 
• Dance cardio 
• Yoga 

Countless classes are available online for all levels, from beginners to advanced students. Take it slow, listen to your body, and enjoy moving in new ways. 

Make Space at Home 

If you decide to try the convenience of taking online classes at home, it could help to create the physical space first. Rearrange the furniture if needed, clear the clutter, and make it easy for you to move around in that space each day. 

Otherwise, it might feel too difficult to do it because you’ll have to prepare the space each time. 

Once the space is clear, you can focus your energy on the motivation to get moving each day. 

Dress Appropriately 

When staying indoors, wear clothes that make it easy to transition from casual work styles to movement breaks. 

When going outside, dress for winter with layers to keep you warm. If you are bundled up appropriately, then going outside can be a beautiful experience. Purchase warm hats, scarves, gloves, boots, etc., to keep heat in the body, and you’ll enjoy the outdoors so much more. 

Underneath the coat, wear layers so you can adjust what you’re wearing to stay comfortable.  

Changing how you dress from season to season can make a big difference in how comfortable you’ll be and how easily you can transition from one part of your day to the next to incorporate more activity. 

Reward Yourself 

Choose rewards that you enjoy and that double as something good for you. This is the perfect time of year for cozy rewards. On a night-in, some options are: 

• Soothe your heart by watching a sweet holiday movie, and curl up with a blanket for extra warmth. 
• Drink a cup of warm tea to warm up from the inside out, and read a good book to get inspired. 
• Reduce stress and promote better sleep with a warm bath. 
• Sweat out toxins and relax by spending time in an infrared sauna. 

There are so many ways to reward yourself after exercise during the cold winter months that feel good and nourish your body, mind, and spirit. 

Meet With a Buddy 

Whether you meet at the gym or go for a walk outside, meeting with a friend can help with accountability and socialization. You can motivate each other by putting a date on the calendar and showing up. Also, because wintertime can feel lonely for some people, choosing to meet with a friend can be an antidote to feelings of isolation. 

Notice the Magic 

If it is not too cold to be outside, taking a mindful walk is the perfect way to appreciate the beauty of the season. You can simply bring your awareness to what your senses perceive, and enjoy the sights, sounds, and feelings you notice as you walk. 

If it is snowing, you get to notice the texture, shape, and speed of the snowfall. Are you walking amidst fluffy flurries floating around you, or is a faster, lighter snow breezing past your nose? 

If there is no snow, and it’s gray and gloomy what else can you notice on the walk? Birds hopping on branches? The sound of your boots crunching on frozen ground? The scent of the winter air? 

There is so much to notice in the hues of grey, brown, and silver. You can see the world in a new way this season. Nature’s magical beauty shifts every day, and all we need to do is go outside to observe it, be surrounded by it, and let it envelop us. 

Movement is just one way to support your health and well-being. Take the next step in your wellness journey and learn more about the Health Coach Training Program with our free sample class. 

Editor's Note: This information is for educational purposes only. It is not a substitute for professional medical advice. Please consult your healthcare provider or another medical professional regarding any medical advice, diagnoses, or treatments and before beginning a new practice.