Winter is here, which means the days are feeling shorter and the weather’s getting colder.

The dark and nippy mornings don’t exactly make it easy to arise for an early spin class or a run.

We spoke with two exercise experts for their tips how to keep motivated to get moving in winter.

Why does it seem harder to exercise in winter?

The season can indeed be very disruptive to people’s exercise routines, says Matthew Bourke, from The University of Queensland’s Health and Wellbeing Centre for Research Innovation.

“Things like the cold, bad weather, it getting lighter later in the morning and darker earlier in the evening are key barriers which get in the way of physical activity,” Dr Bourke says.

“For a lot of people, these barriers outweigh their motives to exercise.

“It takes a lot more effort and self-control to overcome these barriers to exercise in winter.”

Sport and exercise psychologist Emma Slade says evolution suggests why some people want to “hibernate” more in winter.

“We have shorter days, in turn less hours of sunlight, and often our appetite changes towards more hearty and warm meals,” Ms Slade says.

“Some people may find winter really leads them to slow down, and again this stems from our evolution.

Low mood could play a part

During the darker, colder winter months, it’s not uncommon for some people to find they struggle with motivation.

Many Australians report that they feel flat and lethargic in winter, the federal government’s health advice website Health Direct says. 

Some people might put this down to ‘the winter blues’. 

But a small proportion of people might experience something more severe, called seasonal affective disorder (SAD).

SAD is a type of depression that usually develops in winter and autumn. 

The cause isn’t clear, but it’s believed the lack of sunlight has something to do with it, Health Direct says:

“It is thought to be caused by changes in light exposure, which lead to changes to the body’s circadian rhythms (its ‘body clock’).

“At different times of the year, the body produces different amounts of melatonin and serotonin, which affect mood.”

In winter, SAD symptoms can include:

• low mood
• sleeping too much
• lack of energy and fatigue
• craving carbohydrates and sugary foods
• gaining weight
• losing interest in normal activities

But SAD is rare.

SAD affects “about one in 300” Australians, Professor Greg Murray, director of the Centre for Mental Health at Swinburne University, says.

While the ‘winter blues’ or SAD can take a toll on our mood, experts say exercising regularly is one way to help alleviate some of the symptoms.

Gym memberships decrease

At the start of every year, gyms see a surge of newcomers eager to kick start their year with fitness goals.

However, by June, 50 per cent of new members will cancel their membership, according to a report from an international body representing the fitness industry.

“In Australia, if we have people starting the year out strong and making a new year’s resolution to exercise more, we naturally expect some of this motivation to start dropping over the first half of the year,” Ms Slade says.

“This occurring at the same time as leading into winter is a double-whammy on motivation.”

Are there any types of exercise that can help improve motivation?

The short answer is no — because everyone is different.

“The type of exercise that you enjoy is usually the one that will get you moving more consistently,” Ms Slade says.

“It’s the form of exercise where you know overcoming the slight grind and grumble in getting started will soon be overcome by a deep feeling of satisfaction or fulfilment.”

Dr Bourke agrees.

He points to a study that showed participants’ motivation wavered if their main focus for exercise was on improving health and body image, rather than exercising for fun, accomplishment or a challenge.

The study called the former focuses external motivators and the latter intrinsic motivators.

“There was a study in Wisconsin which looked at motivation between people who exercised all year round and those who only exercised during winter,” he says.

“That’s why it’s important to try and find something that you actually like doing.”

For some people who love a challenge, high-intensity interval training (HIIT) workouts may tick the box.

For others, a fun exercise may be taking a walk in the park with the dog. Or maybe, joining a weekly social run club.

Tips on how to stay motivated during winter

Here’s what Ms Slade and Dr Bourke suggest.

Forge a habit

Dr Bourke’s biggest tip to defeat the urge to stay toasty on the couch is to build a habit.

Schedule your workout into your day with a precise time, so it’s set in stone.

“One way to form a habit is through what is called context-dependent repetition,” he says.

“This is where someone forms habits by doing the same thing in the same contexts over time, such as going to the gym on their lunch break every Tuesday.”

He also recommends using specific cues that signal to yourself that you’re headed out to exercise.

The goal is to build up an association between a cue and an activity.

Take washing your hands after using the toilet as an example: handwashing is the activity and using the toilet is the cue.

Your cue might be bringing exercise clothes to work on specific days, and your activity might be going for a run straight after the work day ends.

After a period of repetition, it will become almost instinctual to get changed into your work-out gear as soon your shift is over.

Shift your mindset

It’s true that darker months can affect mood, but Ms Slade encourages people to embrace seasonal changes rather than dread them.

“‘I’m lazy in winter’ is a very common form of self-talk synonymous with skipping sessions and sleeping in.

“Shifting this thought to more adaptive thinking such as ‘with trial and error I can adapt and find a winter routine that works for me’ creates a more compassionate and curious space.

“The weather isn’t in your control, but how you prepare is.”

Work out what might be getting in the way

This is where problem-solving comes into the picture.

“Give yourself a couple of weeks to find a winter routine that works for you,” Ms Slade says.

“After each bout of exercise, reflect on what worked and also what didn’t work or got in the way.

“From there, you can continue to tweak and modify an approach that suits best.”

For example, if you plan to go to the gym in the evenings in winter, but find yourself getting home first and instead settling in for the night, you might take your workout gear with you and head straight from work to the gym.

I can vouch for this!

And if you don’t get off to a good start this winter, you can continue to problem solve your routine and adjust it right in time for next year.

Pump up the music

According to a study in the International Review of Sport and Exercise Psychology, listening to motivational music before you do something can put you in the right frame of mind for the task at hand.

“Pre-task music can be used to heighten exercisers’ activation for an impending bout of exercise, and has been shown to optimise arousal and facilitate task-relevant imagery,” the report says.

Another study in the Psychological Bulletin also found stimulative music can distract from pain endured during exercise through competing sensory stimuli.

“Music has the capacity to provide significant positive effects for exercises in terms of reduced perceived exertion and more efficient oxygen utilisation,” the report says.

So, forge a habit (as per Mr Bourke’s advice) to listen to music before you exercise.

It could help you get your sneakers on and drive you out the door, even if it’s cold outside.

“Integrating media, such as music, podcasts, or audiobooks can be a great way to make exercising more enjoyable,” Dr Bourke says.

When does winter start in Australia?

Winter officially starts on June 1.

But, because Australia is so big, the seasonal conditions people experience differ depending on where they are. 

Northern parts of Australia experience wet season and dry season.

While further south, people tend to think of seasons in the European or North American sense — summer, autumn, winter and spring.

Winter officially ends on August 31.

When is winter solstice in Australia in 2024?

This year it’ll be on June 21, the Bureau of Meteorology said in a social media post.