Winter is here, and while snow-covered landscapes are beautiful, the cold weather and shorter days often leave us feeling sluggish and in need of a serious pick-me-up. Sound familiar? Here’s the good news: with a few intentional habits, you can lift your spirits and make winter a time of growth and positivity.
Why can winter bring you down?
If you’ve ever felt down during winter, you’re not imagining it. Winter blues, or Seasonal Affective Disorder (SAD), is a real thing. The lack of sunlight can lower your levels of serotonin, a hormone that helps regulate mood, and leave you feeling tired and less motivated. Add in cold temperatures and icy sidewalks, and it’s easy to see why staying cozy under a blanket is an appealing option. Unfortunately, staying sedentary can make you feel worse. Your body craves movement, especially in the winter. So, let’s explore some strategies to help you fight off the winter blues and stay positive during the colder months, starting with exercise.
The Benefits of Exercising in Winter
1. Boost Your Mood
Exercise is one of the most natural and effective ways to improve your mood. It helps reduce stress, anxiety, and feelings of depression while boosting your energy levels. Plus, there’s nothing like the feeling of accomplishment after a workout to brighten your day. Even just 20-30 minutes of light exercise, can make a noticeable difference in how you feel.
2. Stay Warm and Energized
When it’s freezing outside, it’s tempting to stay wrapped up at home. But movement gets your blood flowing, raises your body temperature, and gives you an energy boost to tackle those chilly days.
3. Maintain Routine and Structure
Winter tends to throw our routines out of whack, which can leave us feeling unproductive. Sticking to a consistent exercise schedule provides structure, giving you a sense of control and accomplishment.
4. Prevent Cabin Fever
Let’s face it, being cooped up indoors gets old fast. Getting out for a workout, whether that’s lifting weights, joining an aqua class, or hopping on a treadmill, gives you a chance to break the monotony and reconnect with yourself.
Other Tips to Consider
Let the Light In
One of the biggest culprits of winter blues is the lack of sunlight. Sunlight helps your body produce serotonin and regulate sleep patterns, so it’s important to find ways to soak up natural light. Examples of this may include opening your blinds during the day, taking a quick walk outside when the sun is out, even if it’s cold, and using a light therapy box if you’re in a space with limited daylight.
Stay Connected
It’s easy to feel isolated in the winter when everyone seems to be hibernating, but staying socially connected is crucial for your mental health. Scheduling activities with friends can help combat the feelings of isolation. Joining a class or club gives opportunity to meet new people. Attending group exercise classes to workout alongside others can make exercising feel fun, rather than a solo chore. Even small interactions, like chatting with a friend, or calling a family member, can help you feel more connected.
Focus on Nutrition
What you eat can have a big impact on how you feel. During winter, it’s tempting to load up on comfort foods, but a balanced diet can help stabilize your energy and mood. Include plenty of fresh fruits, vegetables, and whole grains in your meals. Eat foods rich in omega-3 fatty acids to support brain health. Don’t forget to stay hydrated as dehydration contributes to fatigue, even in cold weather.
Prioritize Restful Sleep
The winter months can throw off your natural sleep cycle, making it harder to fall asleep or wake up feeling rested. To improve your sleep stick to a consistent sleep schedule. Limit screen time before bed to help your brain wind down. Create a cozy bedtime routine with activities like reading or stretching.
Embrace Winter Activities
Instead of fighting the cold, why not embrace it? Finding joy in winter-specific activities can help shift your mindset. Try snowshoeing at The Dunes or ice skating in Valparaiso for a fun outdoor workout. Go for a brisk winter walk and enjoy the beauty of the season. If outdoor activities aren’t your thing, consider indoor hobbies like painting or trying a new recipe.
Practice Gratitude and Mindfulness
Winter can feel never-ending, but taking a moment to focus on the positives can shift your perspective. Keep a gratitude journal to write down things you’re thankful for. Practice mindfulness through meditation or deep breathing exercises to reduce stress and stay present. Use this slower season as a time to reflect, recharge, and focus on personal growth.
Treat Yourself with Care
Sometimes beating the winter blues means giving yourself permission to rest and recharge. Light a scented candle and cozy up with a good book. Take a relaxing bath. Set small, achievable goals to keep yourself motivated without feeling overwhelmed.
How FHFC can help enhance your winter habits
At Franciscan Health Fitness Centers, we believe winter isn’t a season to dread, it’s an opportunity to thrive. Exercise is one of the best ways to combat the winter blues, boost your energy, and keep your mood uplifted even when the sun is on vacation. Here’s why our Fitness Center is the perfect place to make it happen.
Variety of Classes
From energizing spin sessions to calming yoga flows, we’ve got classes for every fitness level, both on land and in water, virtual and in-person. Our group exercise classes provide structure, accountability, and social interaction, all of which are key to staying consistent and feeling connected during the winter months.
Expert Trainers
Winter is the perfect time to set new goals, and our Personal Trainers can help you create a customized fitness plan that aligns with your needs. FHFC Trainers will provide guidance and motivation making it easier to stick to your habits and see progress even on days when you’re feeling the winter blues.
Warm Inviting Space
No need to brave the icy outdoors, our facility is your winter haven complete with state-of-the-art-equipment and abundant natural light to help you stay energized during the frigid temps. We are your reliable indoor option to keep you moving, no matter the weather outside.
Recovery Tools for Self-Care
Self-care is a big part of staying healthy in the winter. Utilizing our saunas, whirlpools, and expert Massage Therapists can help you to de-stress and focus on your well-being.
This winter do not let the blues get the best of you. Whether it’s finding an exercise class you love, working with a trainer, or simply enjoying our warm inviting space, we are here to be a key part in staying active and positive through the winter.
If you, or someone you know would like additional information, stop by or call our Membership Coordinator for a facility tour and pricing. Chesterton 219-983-9832. Chicago Heights 708-755-3020.
Sources:
Managing the Winter Blues and Seasonal Affective Disorder FLYER December MCHS Journey to Wellness 2024 MC477047 - https://mcforms.mayo.edu/mc4700-mc4799/mc4770-47.pdf
How to Beat the Winter Blues and Seasonal Depression - https://www.pcom.edu/psychology/news/beating-the-winter-blues.html
Seasonal Depression (Seasonal Affective Disorder) - https://my.clevelandclinic.org/health/diseases/9293-seasonal-depression