5 Fitness Backed Tips to Stay Healthy This Winter
To quote game of thrones ‘Winter is Coming’ and it brings darker days and colder weather. This comes with comfort food (great) but also sickness (not so great). So how do we maximise our habits to stay healthy from a sickness point of view but also a fitness point of view? Summer bodies are made in the winter after all.
Don’t Hit Freeze
First off is the most obvious… movement. This one definitely takes a hit as it gets colder, no one wants to go for a walk when it’s cold and wet and we lose motivation to head to the gym before it’s even light outside. Movement massively boosts your mood, protects your immune system and keeps your body and mind healthy and so that's why it’s best we opt for the consistency over intensity mindset. So basically shorter bursts daily to keep the body moving without exhausting yourself or without giving up, this can look like more HIIT style training so sessions take 20 minutes instead of 50 or home workouts might be a good option if you’re struggling to leave the house.
Put Fuel In The Tank
The second tip is all about fuelling efficiently. Winter’s when cravings take over (carby meals, hot chocolates, comfort eats), but nutrition is your first line of defence against colds, low energy, and poor workouts. Think protein first at each meal, throw in colourful fruit/veg for vitamins, and don’t forget vitamin D (this can be in supplement form or from food sources). We see hydration slip in Winter because you don’t feel as thirsty but dehydration will tank your energy and recovery. So don’t forget to carry a water bottle like you would in Summer. Hot drinks such as tea and coffee still count towards that hydration goal and dishes like soups and stews tend to be packed with vegetables for that vitamin goal.
Sleep Like It’s Your Job
The dark mornings and evenings can really mess with your body clock. It's easy to stay up late bingeing Netflix and then feel exhausted the next day. Sleep is basically free recovery. Less sleep = weaker immune system, worse training performance, slower fat loss or muscle gain. Make it a Winter project: same bedtime, limit screens before bed, maybe even a daylight lamp alarm to help with the groggy mornings. If you're someone who struggles to sleep, supplementing with things like magnesium glycinate which help relax the nervous system and promote better sleep quality.
Don’t Hibernate Alone
Winter makes people want to roll up in a big blanket and hide away, but isolation is where motivation tends to die. Accountability is huge so train with a mate, sign up for a class, wrap up warm and invite someone for a coffee walk. The social side keeps you consistent, and consistency is where the results come from. You’ll thank yourself in the New Year for not completely ghosting your workouts.
Stop Looking At The Finish Line
That is the truth, most people do “write off” Winter and wait until January and the new year to restart. Flip that mindset. Set some mini goals for Winter like: hit X gym sessions per week, walk 50k steps, add 10kg to your squat, or even just maintain your current routine. These small wins stop you spiraling and give you momentum rolling into the new year.
Winter can either be your excuse for falling off… or the season where you quietly level up. Stay consistent with these five habits and you’ll head into spring fitter, healthier, and stronger than before.
Samuel Rea
Head Performance Coach at Nutrifit Coaching
References
Activity & Immune System - https://pmc.ncbi.nlm.nih.gov/articles/PMC6523821/
Micronutrients & Immune System - https://www.mdpi.com/2072-6643/12/1/236/
The Role of Magnesium in Sleep Health - https://pubmed.ncbi.nlm.nih.gov/35184264/