On Saturday, Akulina Bakhturina, the senior coach of the international network of ballet and stretching studios LEVITA, shared her insights on how to engage in sports during the winter, as reported by Izvestia. According to Bakhturina, despite the colder weather, individuals can continue with most familiar types of physical activity, including running, workouts on pull-up bars, exercising in sports workout zones, and even cycling.
She acknowledges that there is a common myth about winter training relating to a decrease in motivation. “In cold weather, it is indeed harder to decide to leave the house,” Bakhturina says. To combat this challenge, she suggests updating one’s sports equipment to make outdoor activities more enjoyable. “Clothing for winter sports outdoors should be comfortable, warm enough, but not too warm. It should not restrict movements. It is important that the head is always covered. Pay attention to footwear. It is better to use special winter sneakers so that they are warm and non-slip,” she emphasizes.
If weather conditions are too harsh, Bakhturina advises performing planned workouts at home. “If the weather outside is really too bad, perform the planned workout at home. Let it be a simplified version, but any activity is better than its absence. If in winter there is a feeling of losing all motivation, try a new direction in sports.” She also recommends abandoning winter stereotypes in nutrition and emphasizes the importance of a healthy diet rich in vegetables, healthy fats, and high-quality proteins throughout the year.
Food rich in fresh fruits, vegetables, whole grains, and lean protein reduces stress and improves kidney function. Staying hydrated is also crucial during winter. Thirst decreases by up to 40% in cold weather. It is recommended to drink eight to 10 glasses of water daily to maintain metabolism, remove toxic substances, and prevent kidney stones.
Steve Brace, Race Director at Run 4 Wales and a double Olympic marathoner, shared his top tips on staying motivated and active during the Christmas season, according to Wales 24/7. He advises moving with others to stay motivated: “If you plan to run with a friend, you’re far less likely to want to cancel and let them down.” Brace suggests combining tasks with physical activity, such as running to the shops or creating a route that takes you around the best Christmas lights. Participating in Christmas-themed events like the Santa and Reindeer Runs can also make exercise fun and festive.
For those struggling to maintain fitness routines during the holidays, Brace emphasizes being kind to oneself. “Christmas is a busy time of year, so if your routine goes out the window, don’t beat yourself up,” he advises. Treating oneself to something new can make activities more exciting, and looking forward to a reward after exercising, like a mince pie or hot chocolate, can provide additional motivation.
Alex Bruno, a junior business major and forward for the University of Dallas Men’s Basketball team, offers practical advice for staying consistent over the winter break. His first tip is, “find a type of workout you enjoy.” Bruno also cautions against overexertion during this period. “Don’t overdo it. No one wants to get hurt over Christmas break,” he says.
For people whose mood is affected by changing weather, the endorphins produced by exercise can help prevent negative thoughts associated with cold and cough.
Bringing a workout routine indoors is simpler than one might think. Everyone can find a small space for a daily workout without spending a lot of money or rearranging the home. It’s easy to carve out an hour to sweat or start with just five minutes of movement a day, fitting in activity while the coffee is brewing or during a work call.
Having a health-conscious friend can inspire or hold one accountable for maintaining health. With the right support, individuals can discover ways to stay motivated and active in the long term. Many people have made significant strides in their fitness journey by having a training partner or group to encourage and push them.