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Fall and Winter Workout Tips for Year-Round Wellness

Posted by Mayfair on December 3, 2024

As fall sets in and another winter fast approaches, your body naturally responds to the changing seasons. You may not hibernate, but millions of years of well-honed instincts tell you to slow down, bulk up, and conserve your energy to better deal with the winter months. In a modern world full of on-demand food and well-heated homes, however, this natural impulse to pack on weight and lounge around is not necessary. For many, it’s completely undesirable.

For those who try to stick to a more structured workout routine, this “winter slump” can be even more noticeable–and even more frustrating. Your muscles may start to feel less responsive as the temperatures dip, and the psychological challenges can be even worse than the physical. As winter rolls around, you may find you’re having a difficult time flipping that adrenaline switch from “blegh” to “beast mode,” even with your heaviest workout playlist going full blast.

Add to these natural responses the temptation of holiday feasts and sweets, and you have a troubling formula for undoing all of last year’s exercise efforts in the span of a few cold months. Thankfully, there are some simple things you can do to keep yourself on track, raise your winter energy levels, and stay feeling great–physically and mentally–throughout the colder months.

3 Tips for Beating the Winter Slump

Overcoming your human nature is not as simple as setting a few phone alarms to remind you that it’s workout time, and there is no secret workout supplement that can completely flip your attitude and make you impervious to the weather at the same time. Even if you thoughtfully implement the following three tips, it will still require dedication and effort on your end, the same as any other worthwhile fitness plan.

It’s impossible to offer a magic solution to the challenges of winter fitness, but you can use these tips to better adjust your fitness routine to the dropping temperatures and gloomier weather. By doing this successfully, you can maintain your momentum, keep the winter weight gain manageable, and go into each day feeling energized, no matter what the forecast has to say about it.

1. Adapt Your Gear (Layer Up!)

Late fall and winter weather around the New Braunfels, TX area isn’t simply chillier but more unpredictable. Here in the heart of Texas, the onset of winter doesn’t mean guaranteed snowstorms, but it can mean that you don’t know whether to plan for 35 degrees or 70 degrees when you leave the house. As temperatures and humidity levels drop, shift, and dance around like the instructor in that jazzercise class you tried once, changing up your workout gear can make a huge difference.

Many people who love outdoor exercise–think running, hiking, team sports, or outdoor strength training–actually prefer the cooler temperatures for high-impact activity. However, the line between “refreshing” and “too cold” can be a very narrow one, especially when you’re in that sweaty, post-workout cooldown phase. Being able to quickly add–or remove–a layer is always a win for active lifestyles, but it becomes even more important in colder temperatures.

Try the following:

• Start with a moisture-wicking base layer to keep sweat away.
• Incorporate a warmer mid-layer, like a fleece vest or lightweight sweatshirt, that can be tied around your waist or stowed in your backpack when not needed.
• Have a windproof outer shell available for days when it’s necessary.
• Keep light gloves, thicker sock options, and a winter hat or headband in your workout bag.

2. Adjust Your Warm-Up Routine

When the temperature goes down, you’ll want to warm yourself up a bit more than usual before you really start working out. In particular, cold weather affects your muscles, making them less flexible and, in turn, more prone to injury. Warming up thoroughly before exercise is always important but becomes absolutely crucial for those colder autumn and winter workouts.

When designing your own winter warm-up routine, consider:

• Start with dynamic, low-impact stretches: arm circles, toe-touches, and other basics can help you get your larger muscle groups loosened up on a cold morning without the risk of straining or shocking them.
• Once you’re starting to feel well-stretched, incorporate some full-body movements with a mild cardio element, like jumping jacks or lunges, as an intermediate warm-up. This continues to stretch and warm your muscles and joints while also increasing blood flow throughout your body.
• Give yourself ample time to warm up, and very gradually increase the intensity of pre-workout stretches and calisthenics (rather than doing a few quick stretches and then jumping right into your main workout).

3. Mix it Up

For some folks, one particularly difficult element of the winter slump is that it can feel never-ending. To overcome this psychological hurdle, try mixing up your workouts with new exercises and experiences. Plan a cross-training style workout with combined indoor and outdoor elements.

If you feel like your workout routine has fallen into an icy rut this winter, try to change it up with:

• Taking Classes – If the cold weather is ruining your exercise routine by making you want to stay inside, head to your gym and sign up for an (indoor) class you’ve never taken before. Trying a whole new type of workout in a structured setting will keep your mind engaged, keep your body warm, and maybe even work some muscle groups you didn’t realize you were neglecting.
• Strength Training – The cold weather can make it hard to get into the proper mindset for long runs and other intense cardio activities. Instead of beating yourself up about this and forcing yourself to complete activities that are uncomfortable and not enjoyable, it’s okay to shift more of your focus to strength training and weightlifting during the colder months. You don’t need to give up cardio completely and start making every day bicep day, but give yourself a little flexibility (and a little change of pace) so that your winter workouts are something you look forward to instead of something you grow to dread.
• Home Workouts – There are a ton of websites, videos, and even whole apps packed with exercises you can do in the comfort of your own home. The at-home workout has truly become a fitness category unto itself. You can find something worthwhile, with minimal equipment required, whether you’re trying to work major muscle groups on a day you can’t get to the gym because of a bad storm, or you just want to get your blood flowing with a 15-minute mini-workout.

Feeling Under the Weather? Try Ours Instead

If you’re really feeling those winter workout blues, have you considered that maybe it’s time to move yourself to a more temperate location? Mayfair is a vibrant and modern residential community in beautiful New Braunfels, TX. We are conveniently located near some of the state’s best gyms, trails, and parks, and are nestled up against the legendary Texas Hill Country with its many acres of outdoor recreation opportunities. New units are available regularly, so be sure to bookmark the Mayfair website and visit often.