Find Your Motivation to Move

Find Your Motivation to Move

Don't let winter weather interfere with your cardiovascular fitness.

Winter’s shorter days and frigid temperatures can make it difficult for even the most dedicated fitness enthusiasts to find motivation to exercise. It’s easy to stay inside with a blanket and cup of cocoa when the temperature drops, but there are good reasons to break a sweat when it’s cold out.

Since 1950, heart disease has been the #1 cause of death in America – and heart disease doesn’t care what time of the year it is. Fortunately, the benefits of aerobic exercise remain the same season-to-season. Reaching aerobic goals may decrease risk of heart disease and adverse health events and improve mental health and cognitive function.

Only about half of American adults meet the minimum guidelines for aerobic activity on any given day. Unfortunately, according to a survey conducted by the National Recreation and Park Association, people are even less active in the winter. The American College of Sports Medicine (ACSM) recommends most adults achieve 150 to 300 minutes of moderate-intensity aerobic exercise throughout the week. Some adults may prefer to complete 75 to 150 minutes of vigorous-intensity aerobic activity instead, or a combination of moderate and vigorous intensities. To assess your intensity, perform a simple talk test. During moderate-intensity exercise, you should be able to comfortably talk, but not be able to sing. During vigorous intensity exercise, you should only be able to say one to two complete sentences before you need to catch your breath.

How do you beat the winter blues and get enough aerobic exercise? Plan ahead, but be flexible and forgiving with yourself.

Join a gym.

Gym membership costs can vary from affordable to expensive. Shop around to find the best fit for you. Look into your insurance benefits to see if certain gym memberships may be covered.

Participate in group challenges or classes.

Organize a daily step count challenge with friends and loved ones, then motivate each other to stay active. Many gyms offer group classes including cardio, yoga, and strength training, and they are often included with your membership. Find something you enjoy that works with your schedule.

Anticipate snow days.

Have backup options for exercise if it’s not safe to drive or walk outside during inclement weather. Indoor cardio equipment has become more affordable and accessible. Something as simple as a walking pad can help you get more steps in when the weather is less than ideal. If you don’t have in-home cardio equipment, you can stay physically active by performing bodyweight exercises.

Don’t wait to start winter exercise.

The start of a new year can be an overwhelming time to add something new to your schedule. If you already have an exercise routine, try to transition from fall to winter with minimal breaks. This may include switching from outdoor exercise to indoor activities.

Avoid an all-or-nothing approach.

In 2018, the ACSM adopted a new mindset of “short bouts count,” replacing the belief that activities must last at least 10 minutes to count towards exercise goals. Thee Department of Health and Human Services “Move Your Way” campaign promotes doing what you can, and includes activities such as walking, running, dancing, and playing. It is important to participate in exercise that you enjoy. If this means taking a walk along a trail to enjoy the outdoors, then lace up those shoes! If this means powering on your indoor stationary bike and catching up on some of your favorite shows, press play!

By Mackenzie Beck and Kate Lohman, Boone Health Cardiac Rehab