Tips For Staying Motivated in Winter
Plan ahead.
We all know that winter is the time we tend to hibernate and gain weight due to decreased levels of activity and eating those comfort foods. Have a plan of attack to help you keep active over the winter months and be ahead of everyone else in spring. Take into account the weather conditions and choose the appropriate walking route you will use. Use the Wonder Walkers 10 Week Challenge to get you started with your planning.
Set Goals and Track Your Progress.
Set realistic daily/ weekly goals and log your progress on the Wonder Walkers Walking Diary. Research has proven that it is a great motivator to look at how far we have come and how much closer we are to achieving our goals.
Use a Pedometer.
Pedometers have proven to keep people motivated! You can set your goals around how many steps a day you will do. Track your progress using your Walking Diary and be motivated by your achievements.
Everything Counts.
Make up those lost walks by using your steps inside. Keep moving, walk around in the ads when you’re watching tv or on the phone, take the stairs instead of the elevator, take a walk in your lunch break, walk your trolley back inside the supermarket. These just a few ideas to keep your daily step rate up.
Find a Walking Buddy.
There’s nothing like having someone to share your walking journey with and keep you committed to a walking time. Use the forum to advertise for a walking buddy or find a walking group in your area.
Challenge your friends to a Wonder Walkers Walking Challenge and keep track of each other’s progress by clicking on their user name in the forum. There’s nothing like a bit of friendly competition and encouragement from friends to keep you motivated.
In times of feeling like it’s all a bit too difficult and hard to stay motivated pick up the phone and call a friend to remind you why you’re doing this. We all need a pep talk now and then.
Move Indoors and Try Something a Bit New.
On the days that you just don’t feel like braving the cold, wet weather think creatively about ways to supplement your outdoor walking programme. Many of your local indoor swimming pools operate aqua-jogging programmes you could join. Have a bit of a giggle by inviting a friend or two for an exercise dvd time. Mall walk and shop at the same time. Try something new like kickboxing, dance classes or a palates class. And of course there is always the trusty treadmill if you have access to one.
Rug-up For the Elements.
Make sure you dress in layers that are appropriate for the cold and wet weather. Make sure the clothing you wear allows you to take the layers off if you begin to get too hot. On those really cold days remember to protect your extremities by wearing gloves, a scarf and importantly a hat as you lose a high percentage of heat from your head.
Have a nice hot shower straight after your walk in the wet and cold to stop yourself from getting a chill. Reward yourself with a hot drink or a nice soup to warm the cockles of your heart.
Muscles Need Warming Up.
With cold weather your muscles will take longer to warm up. Start off walking slowly and increase your pace as your muscles warm up. Remember to stretch after your walk to aid recovery.
On Those Windy Days
Begin by walking into the wind when you begin you walk as this is when you have the most energy. The bonus is that you have the wind on your back to help you along on the final leg of your walk.
Be Safe if You’re Walking in the Dark.
The obvious would be to walk in well-lit areas and if possible with a friend. Read the article Get Visible for Winter to give you other safety tips.
Listen to Music
Listen to music that is upbeat to keep you going or take this time to listen to a podcast that will motivate you and take your mind off the cold weather.
Celebrate Your Successes!
Reward yourself when you have achieved a milestone. I’m sure you can think of plenty of ways you can do this. Share your walking journey with other Wonder Walkers in the member's forum and they will celebrate with you.
Above all, have FUN and enjoy what you do and remember you will be looking and feeling fantastic for spring!
References:
Walkingwithattitude.com
Aboutwalking.com
Greg Isaacs, 10 000 Steps a Day to your Optimal Weight.