By Jo McKinnon
Keeping yourself motivated to get out and do some exercise during winter can be a tough call when you live in Australia's southern states. Those shorter days and cooler temperatures seem to transform occasional exercisers into chockie-scoffing couch potatoes in record-breaking time.
So how to beat the lure of the Doona and the telly? We asked fitness trainers from Canberra and Melbourne (where it gets darn cold) for their tips on sticking it out exercise-wise during winter.
Canberra-based personal trainer Annette Brown points out that winter only really covers 10 weeks of the year. Instead of dreading it, she suggests you look at winter as a chance to have a fling with a different form of exercise — "something you may have always wanted to try".
You could sign up to do five weeks of indoor swimming and then five weeks of dance classes (those salsa styles will really get you moving). Or try indoor rock climbing, Pilates or a boxing class.
Look on it as a winter romance — it may develop into a passion or stay as a 10-week flirtation, but you'll have had fun.
There's nothing like handing over your hard-earned cash to get you off the couch. Pre-paying for classes means you'll have wasted money if you don't go, and it's amazing how much motivation that twinge in your hip-pocket nerve can give you.
When people try doing an exercise program on their own, about half will have given up within six weeks because it's boring. But sign up for a group exercise session with a personal trainer, and you're more likely to keep going.
"All you have to do is turn up and it's the trainer who has to think about keeping it fun and varied," says Ryan Wavish of Group Exercise Therapy in Melbourne (
www.groupexercisetherapy.com.au). "And if you don't turn up, there's someone who will give you a call and find out what's going on."
It doesn't have to be an exercise class either. You could join a jogging, cycling or walking group in your area.
As Ryan points out, if you have to exercise in the dark after work because of the shorter days, it's more fun and much safer if you do it with other people.
Shifting your fitness focus in winter from after work to lunchtime makes sense. If you go outside it's warmer than at night and you'll also be getting a dose of vitamin D-inducing sunshine. You could do a fitness class or simply go for a walk with workmates.
"Changing your routine is a good idea, as it can help to keep you motivated," says Jesse McConaghy, a trainer with Succeed Personal Development in Canberra (
www.succeed.com.au). "Lunchtimes are a great option, as it can break up the day and actually help to increase energy levels throughout the day."
But don't forget the sunscreen. You can still get sunburnt in winter.
Doing your exercise indoors takes yucky weather right out of the equation. You may never have considered going to a gym, but winter is a smart time to try it.
Gyms see a surge in memberships in January due to new year's resolutions, but have a large number of people drop out after those first three months. "To cover the drop-off in memberships, some gyms offer cheaper 10-week winter programs from May 1 or June 1," explains Annette.
And you can certainly get the same cardio work-out as you would with a jog.
"Health clubs have a variety of cardiovascular equipment — treadmills, rowers, bikes, elliptical striders — that are a great alternative to the great outdoors," says Jesse.
As well, sports such as soccer, basketball, netball, cricket, volleyball and tennis are played year round indoors.
Just getting out of bed on a winter's morning can be a trauma for some people, let alone getting up to do exercise. But Ryan has a simple technique.
- Lay out your clothes the night before. All you have to do is roll off the mattress and into your exercise gear.
- When you first wake, before you even open your eyes, gently wiggle your toes. This induces blood flow, gets your heart going and wakes up your body.
- Finally, clean your teeth. It invigorates your mouth and helps you wake up.
Setting yourself a long-term goal will also keep you exercising. Ryan suggests signing up for a big event in the spring, maybe a long cycle race or a half marathon.
"Pay for the event, commit to it. Then tell people you're going in it. They'll keep asking you how you're going with your training and that makes you stick to a training regimen. Enter the race and then you'll feel guilty if you don't do it," he says.
If you're feeling ready to get off the couch and brave the chilly weather, be sure to check out these essential winter exercise tips.
Personal trainer Annette Brown can be contacted at
annette@mackbrowns.com
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