Fitness expert reveals simple trick to overcome the winter slump

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As the clocks prepare to go back and daylight hours shorten, exercise levels typically drop off during the winter months, from 43% in summer to just 26% in the winter mainly due to reduced daylight hours affecting energy and motivation.

Regular physical activity is key for a healthy lifestyle, as it can lower the risk of heart and circulatory diseases by up to 35%, as well as lower the chance of heart attacks and strokes. It also boosts energy, improves sleep, enhances mental wellbeing, and reduces stress.

Fitness expert from Geezers Boxing, Leon Bolmeer, gives advice on how to combat the winter blues and stay motivated to keep on track.

The SAD effect

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Fitness expert from Geezers Boxing, Leon Bolmeer, gives advice on how to combat the winter blues and stay motivated to keep on track.Fitness expert from Geezers Boxing, Leon Bolmeer, gives advice on how to combat the winter blues and stay motivated to keep on track.
Fitness expert from Geezers Boxing, Leon Bolmeer, gives advice on how to combat the winter blues and stay motivated to keep on track.

"The darker mornings and shorter days can disrupt our natural circadian rhythms, leading to lower cortisol levels in the morning and prolonged melatonin production. This can make it harder to feel alert and motivated to exercise early in the day."

Overcome the winter slump

Set realistic goals

"Winter is a time to re-evaluate and adjust your exercise goals. It’s important to recognise that training intensity and frequency may naturally decrease as the seasons change.

"Creating a consistent routine is key to long-term success. Being consistent doesn't mean pushing yourself beyond your limits; it means adapting to the season. Having a workout plan structured to the season and establishing healthy habits will keep you on track.”

Listen to your body

“If your body feels fatigued due to darker days and colder weather, it's perfectly fine to scale back your workouts. Focus on maintaining movement in ways that suit your energy levels, rather than striving for the same intensity year-round."

Try LIIT Instead

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"Switching from high-intensity interval training (HIIT) to low-intensity interval training (LIIT) can provide significant benefits and make it easier to workout when you’re tired. LIIT focuses on longer, lower-intensity exercise periods, allowing the muscles to experience tension for a more extended time, leading to increased strength and stamina without the pressure of rapid repetitions."

"Increasing your non-exercise activity, like walking more throughout the day, can significantly contribute to your fitness. These small actions help you stay on track with your health goals, even when you can't fit in a full workout."

Prepare the night before

"Simple steps like preparing workout clothes the night before or planning workout sessions in advance can make it easier to stay on track, even when motivation wanes."

Daylight walks

"Taking walks when it’s daylight can enhance your vitamin D levels, boost your energy, and help regulate your sleep patterns. It's a simple yet effective way to support your health during winter."

Bring a friend

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"Finding a workout buddy can transform your fitness journey. Exercising with a friend adds accountability and makes workouts more enjoyable, particularly during the colder months when motivation can dip."

2 Days a week

“The NHS recommends doing at least 150 minutes of moderate exercise or 75 minutes of more intense activity each week, along with strength exercises that target all major muscle groups at least twice a week.

“While consistency is key, it's equally important to take at least one rest day per week to prevent injury and burnout, as exercising every day can actually have negative effects."

Leon’s guide to staying motivated this winter:

  • Set clear, achievable fitness goals to keep you focused and motivated. Break larger goals into smaller milestones to celebrate each small win
  • Stick to a consistent workout schedule to make gym visits a habit. Schedule realistic workouts at times that suit you best, whether that’s early morning or after work.
  • Prepare your outfits the night before and wear appropriate gear to stay warm during your commute to the gym. Feeling comfortable can help reduce the temptation to skip workouts.
  • Buddying up with a friend can increase accountability and make workouts more enjoyable. Encourage each other to stick to your routines.
  • Incorporate new exercises or classes to keep things fresh and exciting. Variety can prevent boredom and keep you engaged.
  • Set up a reward system for achieving your fitness goals to boost motivation, such as treating yourself to new workout gear or a relaxing activity.
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