Your guide to staying active in winter with Active Rother

As the winter draws in and we are faced with shorter, colder, darker, and wetter days, it can be tempting to repeatedly press the snooze button on your alarm and forfeit your morning run for a cosy lie in. It's important, however, to stay motivated and keep active during the winter months. Staying active in winter is important for both our physical and mental wellbeing. Read on to find out why and how!

Beyond the physical health benefits, being more active can also improve your mood, reduce your risk of depression and dementia, boost self-esteem, and increase your ability to deal with stress.

You may have heard of seasonal affective disorder, more commonly referred to as SAD. SAD is a form of depression that comes and goes with seasons. Symptoms can include:

• feeling sad, down, and hopeless
• lack of energy
• difficulty concentrating
• constant fatigue and oversleeping
• suicidal thoughts

For any form of depression, exercise is hugely beneficial. When we exercise, our bodies release endorphins; hormones which reduce pain and increase our feel-good hormones. Exercising also improves our energy levels, increases our self-esteem, improves sleep, and reduces anxiety... all important tools in combatting depression and SAD.

How to stay motivated when keeping active in winter

• Put your phone on the other side of your bedroom when you go to sleep, so you're less tempted to sleepily press snooze over and over
• Try something new! Getting stuck into a new group or activity is a great way to spark some enthusiasm when the weather is a little bleak outside. Browse our activity pages, filter by activity, location or suitability to find something suitable for you.
• Find a workout buddy and commit to meeting up and holding each other accountable. Whether it's once a week for a swim at your local pool or every other day for a winter walk, you're more likely to stick to your plans when someone else is counting on you.
• If the thought of leaving your house and having to wrap up in hundreds of layers of warm clothes turns you off the idea of exercise entirely, fear not. Just because you don't like winter weather, doesn't mean you can't exercise at all. Check out Youtube for some pre-recorded class videos or take a look at our activity listings. One of Active Rother's partners, Sarah Warner, provides a variety of online classes such as Tai Chi, Pilates, yoga, and body conditioning, all of which you can enjoy from the comfort of your own home.
• Set yourself a goal.
• Whether you want to build up your fitness, try something new or simply move a little more, having a goal can help keep you motivated. You could try the This Girl Can 10 for 10 Challenge or, if you’re interested in running, give the NHS Couch to 5K programme a go.

Stay social! 

As well as being good for your physical health, engaging in group activities and classes is also a great way to stay social during the winter. Loneliness is an issue that can affect us all, at any point in our lives. Loneliness is particularly common in older people. Check out some information on dealing with loneliness from Every Mind Matters here.

It is important to stay connected when the cold comes in, as socialising plays a huge part in our overall wellbeing. Some benefits of socialising through exercise, particularly in winter, include:

• Motivational boost
• Moral support
• Holds you accountable
• Develop teamwork skills
• Promotes healthy and friendly competition
• Opportunity to meet likeminded people and make new friends
• Builds your community involvement

1. If you are headed for a run or any other outdoor exercise, make sure to do a few warm-up exercises at home. This will help get the blood going before you head outside so that you don’t suffer an injury.
2. With the sun making an appearance less and less during the winter, it's more likely that any outdoor walks or runs you do might be in the dark. Make sure to wear bright reflective clothing so you can be seen easily by others and traffic. If you have a bike, make sure it's fitted with the correct lights and use a head torch when going for a run, for extra visibility and sight.
3. Stay aware, and stay in busy, well-lit areas. Avoid using headphones when out, so you are able to hear what's going on around you better. Tell a friend what route you're taking, or take your phone and have your location on.
4. Keep an eye on and register for weather alerts and make sure not to go out running when dangerous weather is forecast. If it's snowing, icy, or extremely windy, it might be worth opting for an indoor workout instead.

Don't break the bank

Staying active and fit doesn't have to be expensive, and with the cost of living a worry for all, exercise shouldn't be another stress. There are plenty of group activities in Rother that are low-cost or entirely free that make it easier to enjoy exercise and stay active throughout the winter months.

There are Health Walks all across the district that are free and are a great way to meet new people while enjoying a gentle walk (up to 1.5 miles) taken at your own pace. Winter walking is also a great way to enjoy the outdoors, get some fresh air and keep moving during the colder months. The walks are suitable for all ages and abilities, including those who are recovering from illness or injury.

Alternatively, if you want to try some routes for yourself, 123 Walks provide a range of one-, two-, and three-mile self-led walks across Rother which you can do in your own time.