Thoughts from the Dance Floor: Why Do We Lose Motivation to Exercise in Winter?
The clocks have gone back, the evenings are getting darker, and suddenly the sofa seems much more appealing than our trainers. But why does winter affect our motivation to move, and what can we do about it?
Well, that's it then. The clocks have gone back, the evenings are drawing in, and we're officially heading towards winter.
It seems to happen almost overnight, doesn't it? One minute we're enjoying those lovely long summer evenings, perhaps sitting outside with a glass of something cold, and the next we're putting the lights on at four o'clock and wondering whether it's too early to turn the heating up!
And while there are things I genuinely love about this time of year — cosy evenings, autumn colours, warming food and the occasional excuse to stay indoors — there's one thing I've been thinking about this week.
Why does the thought of exercising suddenly become so much less appealing when winter arrives?
During the warmer months, it can feel relatively easy to get ourselves out of the house. There's daylight, there's energy, and even when we've had a busy day, we often feel as though there's still plenty of time left to do something.
But once the clocks change, something seems to shift.
That evening exercise class we've happily attended all summer suddenly requires a little more determination. It's dark outside, perhaps it's raining, and the thought of changing into exercise clothes and heading back out can seem like rather a lot of effort.
And if you've already settled down with a cup of tea, well, that's an entirely different challenge!
But is this simply a question of willpower, or is there something more going on?
As it turns out, there are some very real reasons why our energy, mood and motivation can change with the seasons.
Our Bodies Really Do Notice the Change in Daylight
We often think about the clocks changing as a fairly straightforward adjustment. We gain an hour in bed, change the clocks around the house and carry on as normal.
But our bodies are a little more complicated than that.
We have an internal body clock, known as our circadian rhythm, which helps regulate when we feel awake, when we feel sleepy and how various processes in our bodies operate throughout the day.
Even relatively modest amounts of movement can contribute to better physical function, mood and general wellbeing., and we don't have to embark on an ambitious new fitness programme to benefit.
Often, the most useful thing we can do is simply maintain the routine we've already established.
Why Winter Exercise Matters Even More as We Get Older
As we move through our fifties, sixties, seventies and beyond, maintaining strength, balance and mobility becomes increasingly important.
Our muscles naturally change with age, and without regular activity, we can gradually lose muscle mass and strength.
Our balance and coordination can also be affected by age-related changes in our muscles, joints, vision and nervous system.
This is why activities that challenge our muscles and balance are such an important part of healthy ageing.
And it's something we work on regularly in my Lift & Laugh® classes.
We practise movements that help with everyday activities, such as getting out of a chair, maintaining stability, reaching, bending and moving confidently in different directions.
Some exercises are quite straightforward, while others require a little more concentration and coordination.
And there's usually plenty of laughter along the way!
In Zumba Gold, we're working on many of these skills too, although it might not always feel like a traditional exercise session.
We're stepping forwards, backwards and sideways, changing direction, transferring our weight and coordinating our movements with music.
All of these activities can contribute to maintaining physical fitness and confidence.
The key is regular practice, and that's why I think it's such a shame when people feel they need to stop exercising during winter and wait until the weather improves.
Our bodies don't take a seasonal holiday from needing movement.
In fact, maintaining our strength and balance may be particularly valuable during a time of year when slippery pavements, wet leaves and icy conditions can make getting around more challenging.
There's Another Side to Winter Exercise That We Sometimes Forget
We tend to focus on the physical benefits of exercise, but I think the social side becomes particularly important during the darker months.
Summer often brings opportunities for spontaneous social contact.
We meet people while we're out walking, spend time in gardens, attend outdoor events or simply find ourselves out and about more frequently.
Winter can be different. The colder weather and shorter days may mean we spend more time indoors, and for some people, opportunities for regular social interaction become less frequent.
That's one of the things I particularly value about group exercise. It's not just about what happens during the workout.
It's about arriving somewhere familiar, seeing people you know, having a chat and sharing an experience.
Over time, friendships develop. People notice when someone hasn't been for a while, ask after one another and look forward to their regular weekly get-together.
I think that sense of belonging can be a powerful reason to keep attending, particularly when our enthusiasm for exercise might otherwise be flagging.
And there's something rather lovely about walking into a welcoming room full of music and smiling faces when the weather outside is grey and miserable.
It can completely change the mood of the day.
Can Exercise Actually Help Our Winter Mood?
There's good evidence that regular physical activity can benefit mental wellbeing.
Exercise can help reduce symptoms of anxiety and depression, improve sleep quality and support our overall sense of wellbeing.
For some people, the shorter days of winter are associated with noticeable changes in mood and energy.
You may have heard of Seasonal Affective Disorder, or SAD, which is a form of depression that follows a seasonal pattern, most commonly during autumn and winter.
It's important to distinguish this from the occasional winter slump that many people experience. SAD is a recognised medical condition, and anyone experiencing persistent low mood, loss of interest in usual activities or significant changes in sleep and appetite should seek professional advice.
But even for those of us who simply feel a little less cheerful when the skies are grey, maintaining regular physical activity can be a useful part of looking after our wellbeing, and personally, I think music adds something special.
There's something about hearing a familiar song, recognising the rhythm and allowing yourself to move that can lift your spirits.
You might arrive at a Zumba Gold class feeling a little flat, but once the music starts and everyone begins moving together, the atmosphere changes.
There's energy, there's laughter, and there's a wonderful sense of shared enjoyment.
It's one of the things I love most about teaching.
Five Ways to Make Winter Exercise Feel Easier
So, if we know that winter can affect our motivation, what can we do to make staying active a little easier?
The good news is that it doesn't necessarily require more willpower.
Sometimes it's simply a matter of making a few practical changes.
Make Exercise Part of Your Weekly Routine
I think this is probably one of the most useful things we can do.
Rather than deciding each day whether we feel like exercising, choose regular times and make them part of your normal weekly schedule.
Perhaps it's Zumba Gold on a Monday afternoon, Lift & Laugh® on a Thursday evening or a regular walk with a friend.
Once something becomes a familiar part of your routine, there's less need to negotiate with yourself about whether you're going to do it.
And if you attend a class, booking your place in advance can provide that little extra commitment.
Get Outside During Daylight When You Can
Natural daylight helps regulate our body clocks, so making the most of the available daylight can be beneficial.
Even a short walk during the morning or lunchtime can provide an opportunity to get some fresh air and movement.
Of course, the British weather doesn't always cooperate!
But we don't need glorious sunshine to benefit from spending time outdoors.
A brisk walk on a crisp autumn or winter morning can be wonderfully invigorating.
Make Getting Started as Easy as Possible
If you know you're likely to lose enthusiasm once you've settled down for the evening, try to remove some of those barriers.
Have your exercise clothes ready, keep your trainers somewhere convenient and decide in advance when you're going to leave.
If you're attending an evening class, perhaps avoid getting too comfortable on the sofa beforehand!
It sounds simple, but reducing the number of decisions we have to make can make a real difference.
Sometimes when I wake up I might not feel like going to the gym, so I give myself a 'get out' - I tell myself..... Jo, go to the gym, if you still don't feel like doing that session when you get there, then just turn round and go home. Guess what... I have never turned round and gone home, and I've been so pleased that I did that session after all.
Find Something You Actually Enjoy
This is a subject I come back to time and again.
Exercise shouldn't always feel like a chore.
If you enjoy what you're doing, you're much more likely to continue.
For some people, that's swimming or walking. Others love the gym, cycling or exercising at home.
And for those of us who love music, dancing can be a wonderful way to combine movement with enjoyment.
One of the reasons Zumba Gold appeals to so many people is that it doesn't necessarily feel like a conventional workout.
You're listening to music, learning movements, laughing when things go wrong and enjoying the atmosphere.
Before you know it, the hour has passed and you've exercised.
Give Yourself Permission to Have an Easier Day
Not every workout needs to be your best workout.
There will be days when you're full of energy and days when you're not.
If you're feeling a little tired, perhaps you take things more gently, make your movements smaller or have a short rest when you need one.
That doesn't mean the session has been wasted.
Maintaining a regular habit, while adapting the intensity to how you feel, can be much more sustainable than expecting yourself to perform at exactly the same level every time.
And if you're genuinely unwell or experiencing unusual symptoms, taking time to recover is important too.
Consistency doesn't mean ignoring your body.
It means finding a sensible balance between activity and rest.
Perhaps Winter Is the Time to Protect Our Routines, Not Abandon Them
I think we sometimes approach winter as though it's a period we simply need to get through before we can become active again.
We tell ourselves we'll start walking more when the weather improves, return to exercise after Christmas or make a fresh start in January.
But what if we looked at things a little differently?
What if winter became the time when we made a particular effort to look after the strength, mobility and fitness we've worked so hard to develop?
We don't need to do more, we don't necessarily need to set ambitious new goals.
Sometimes maintaining what we're already doing is a perfectly worthwhile achievement.
And when spring eventually arrives, rather than feeling as though we're starting from scratch, we'll already have a solid foundation to build on.
There's something rather satisfying about that.
A Final Thought from the Dance Floor
As I look ahead to the next few months, I know there will be mornings when it's cold, afternoons when it's pouring with rain and evenings when the thought of staying indoors seems very appealing.
And I'm sure many of you will feel exactly the same.
But I also know how wonderful it can feel to arrive at a class, see familiar faces, hear the music and spend an hour moving together.
It's not always about burning calories, improving fitness or achieving a particular goal.
Sometimes it's simply about doing something positive for ourselves.
Something that helps us feel stronger, more confident, more connected and a little brighter on a grey winter's day.
So if you find your motivation beginning to disappear along with the daylight, perhaps don't worry too much about trying to find more of it. Instead, concentrate on keeping those little routines going.
Book your class. Put your trainers by the door. Arrange to meet a friend.
And remember how good you usually feel afterwards.
Because sometimes the hardest part of exercise isn't the exercise itself. It's getting out of the front door.
And once you've done that, the rest often takes care of itself.
See you on the dance floor!
Jo x
Zumba with Jo… Let's go!
Come and Join Us This Winter!
If you're looking for a friendly, welcoming way to stay active during the colder months, I'd love to see you at one of my classes.
My Zumba, Zumba Gold classes offer enjoyable, accessible dance-based exercise, while Lift & Laugh® focuses on strength, balance, mobility and functional fitness for women over 50.
Whether you're returning to exercise after a break or simply looking for a regular activity to brighten your week, there's a warm welcome waiting.
Visit www.zumbawithjo.com to find your nearest class and book your place.
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