Hi there,
Welcome back to “Hey Coach Darren” – the advice column where I’ll be sharing my top three tips on a different topic each week, inspired by real-life scenarios from our current members (and you)!
As the colder months approach and daylight hours shrink, it can be challenging to maintain the same fitness habits you’ve built during the warmer seasons. The shift in weather and shorter days often lead to a decrease in outdoor activities like walking, and for many, it can feel like progress stalls or even regresses.
This week, one of our FitTRAC members is facing this very challenge. Every year, around the end of daylight savings, she notices her walking routine declines as the colder weather and early darkness set in. But this time, she’s determined to find a way to stay consistent and keep her progress going strong. Here’s her question:
“Hey Coach Darren, I’ve been doing really well with my fitness routine this year, especially my daily walks. But every fall and winter, as the days get shorter and colder, I start to lose my momentum.
When daylight savings ends and it gets dark early, I end up staying indoors more and lose the ability to walk outside. I don’t want to fall into the same pattern this year.
How can I keep my mood, fitness progress, and healthy habits in check when I can’t walk as much outdoors due to the cold and lack of daylight?”
As a golfer, the shorter days make for less opportunity to play! So I definitely understand your displeasure with having less time outside. But this year, with a little planning and the right mindset, you can stay on track with your fitness goals, even when it’s chilly and dark outside:
Boost Your Mood with Light Exposure and Stretching: One of the hardest parts of losing your outdoor walks during the colder months is the impact it can have on your mood and energy levels. A great way to combat this is by increasing your exposure to natural light whenever possible.
Try to take a walk outside during daylight hours, even if it’s just for a few minutes, or sit near a window when working. Additionally, incorporating morning stretching or yoga can help improve circulation and give you that mood boost you often get from outdoor walks.
Staying mentally and physically limber will make it easier to transition through the season with a positive mindset.
Layer Up and Prepare for Cold Weather Walking: Don’t let the cold weather keep you from enjoying the outdoors altogether. With the right clothing and preparation, walking outside in colder temperatures can still be enjoyable.
Invest in good-quality layers, thermal gear, gloves, and hats that will keep you warm without weighing you down. Footwear with good traction is important too, especially if you’re dealing with icy or wet sidewalks. You might find that brisk, chilly walks are invigorating once you’re dressed appropriately!
Additionally, walking outside during daylight, even in colder months, can help improve your mood and energy, as exposure to natural light is key for mental well-being during darker seasons.
Focus on Consistency Over Perfection: During the colder months, it’s easy to feel frustrated if your routine shifts or doesn’t look exactly like it did in the summer. However, it’s important to remember that consistency is key, even if your activities change. If you can’t go for a long outdoor walk, try a shorter walk indoors or find a quick 15-minute workout to keep your body moving.
The goal is to stay active in some form, even if it’s not your usual routine. Staying flexible and allowing yourself to adapt to the season helps you maintain momentum without putting unnecessary pressure on yourself to be perfect.
Maintaining your fitness progress through the colder months is all about adapting your routine. By finding creative indoor alternatives, adjusting your schedule for daylight, and gearing up for cold-weather walks, you can stay consistent, healthy, and active.
Stay tuned for next week’s “Hey Coach Darren” where I’ll be sharing more valuable tips to help you become happier, healthier, and stronger.
Stronger Together,
Coach Darren
P.S. Do you need help with your health and fitness? Just hit ‘Learn more’ and I’ll be sure to give you some tips in an upcoming ‘Hey Coach Darren’ blog post.