Motivation to Exercise in Winter: 8 Tips for Parents

The alarm goes off, it is pitch black, the heating has not kicked in yet, and the duvet feels like the best place in the world. In London, around the shortest day the sun does not come up until after 8am, so for many parents every workout before the school run happens in the dark. If your motivation to exercise in winter drops off a cliff every November, you are not lazy. You are human. The trick is to stop relying on motivation and set things up so training happens anyway.

Here is what works for the parents I coach in Archway through the dark months.

Why winter is harder

It is not just in your head. Shorter days, cold mornings, colds doing the rounds at school and the run-up to Christmas all make it harder to keep a routine. Less daylight can also affect mood and sleep. The NHS explains that seasonal affective disorder (SAD) is a type of depression that usually happens in winter and is thought to be linked to reduced daylight. If you feel persistently low, have no energy and lose interest in things every winter, please see your GP. Exercise can help you feel better, but it is not a replacement for proper support.

The NHS also advises that adults consider taking a daily vitamin D supplement of 10 micrograms in autumn and winter, because we get less from sunlight. Check with your GP or pharmacist if you take other medication.

8 ways to keep your motivation to exercise in winter

1. Make the decision the night before. Lay out your kit, fill your water bottle, and write down exactly what you will do and when. At 6.30am, you just follow the plan.
2. Warm the room first. Set the heating timer 20 minutes earlier, or train in the warmest room in the house. Cold is a powerful excuse.
3. Lower the bar on bad days. Agree with yourself that you only have to do 5 minutes. Most mornings, once you start, you will keep going.
4. Book it. A paid class with your name on the list is much harder to skip than a vague plan to “do something”.
5. Train with someone. A friend, your partner or a class. Knowing someone is waiting is the best motivation there is.
6. Get daylight when you can. If you train indoors in the morning, take a walk at lunchtime or on the school run to get outside while it is light.
7. Track it. A simple tick on a calendar for every session. Seeing a chain of ticks makes you want to keep it going.
8. Plan for winter bugs. When the kids bring a cold home, have a light option ready, like 10 minutes of stretching, so the habit survives.

For more on building habits that last all year, read my post on how to stay motivated to exercise.

A 15-minute dark-morning workout

Indoors, quiet and no equipment. Perfect for when it is too dark and cold to go outside.

Warm-up: 4 minutes

Cold muscles need longer to get going in winter, so do not skip this.

• 1 minute marching on the spot, swinging your arms
• 10 arm circles each way
• 10 slow squats
• 5 cat-cows and 5 hip circles each way

My guide to warming up before exercise has more ideas.

Main circuit: 9 minutes

45 seconds on, 15 seconds off, 3 rounds:

1. Squat to a chair (harder: tempo squats, 3 seconds down)
2. Incline push-ups on the kitchen worktop (harder: on the floor)
3. Glute bridges (harder: single leg)

Finish: 2 minutes

• 30-second plank, twice
• A few slow breaths, then go and open the curtains

Exercising outside in the cold and dark

If you prefer to walk or run outdoors in winter, a few basics:

• Wear bright or reflective kit and stick to well-lit routes.
• Dress in layers you can take off as you warm up. A hat and gloves make a big difference.
• Watch out for ice and wet leaves on pavements. Shorten your stride on slippery ground.
• Tell someone your route if you are out alone early.

If you have asthma, a heart condition or high blood pressure, ask your GP whether cold-weather exercise is OK for you, as cold air can make some conditions worse.

Why indoor classes make winter easier

This is exactly why I run my bootcamp indoors. When it is dark, wet and freezing, an outdoor bootcamp in a muddy park is a hard sell. A warm church hall in Archway is not. My post on indoor bootcamps in North London through winter explains more. On the gloomiest days, the SYP Recharge energy and focus class is the one my members reach for.

FAQs

Why is it harder to exercise in winter?

Dark mornings, cold weather, more illness and busy diaries all make routines harder. Less daylight can also affect mood and sleep for some people.

How do I motivate myself to work out in the dark?

Prepare the night before, make the room warm, start with just 5 minutes and book sessions with other people so you have someone expecting you.

Is it OK to exercise in cold weather?

For most healthy adults, yes, with a good warm-up and the right clothing. If you have a heart or lung condition, check with your GP first.

Do you burn more calories exercising in the cold?

Possibly a little, as your body works to stay warm, but the difference is small. Consistency over the winter matters much more than the temperature.

Book your first class

Swap the cold park for a warm hall and a friendly group. SYP Bootcamp runs 45-minute small-group classes in Archway N19, maximum 10 people, indoors and weatherproof, £15 a class, all fitness levels welcome. Book your £15 class here or call or WhatsApp me on 07301 512215 and I will send you the timetable. If you live one stop down the Northern line, see my personal training for Tufnell Park.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.