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How to stay active in the dark season
With the shorter days and colder temperatures in autumn and winter, it can become increasingly difficult to stay motivated – especially when it comes to exercise and sport. The darker months impact not only our physical functions and biorhythm but also our mood. Many people feel fatigued more quickly, and their motivation to exercise diminishes. But can sport help us to get through the cold season in a more positive and balanced way? In this article, we explain how to stay active and fit through the winter months.
Why are we less active in winter?
There are several reasons why our activity decreases in winter, and many of them have to do with biological processes. One of the main factors is the decrease in daylight. When it gets dark outside earlier, our body starts to produce more melatonin – the hormone responsible for our tiredness and sleep-wake rhythm – due to the lack of light. At the same time, the release of serotonin, a neurotransmitter that lifts our mood and increases our energy levels, decreases. Less daylight often leads to increased tiredness and less motivation to move.
Added to this is the influence of vitamin D, which our body only produces in sufficient quantities if we absorb enough sunlight, especially UVB radiation. In winter, when the days are shorter and the sun's rays are weaker, vitamin D deficiency can develop quickly. Low vitamin D levels are also linked to low moods in the winter months. Many people feel much more exhausted in winter, which prevents them from being active – but this is exactly where exercise can help you recharge your batteries!
If you suspect that you have a vitamin D deficiency, it can be helpful to have your vitamin D level checked by your doctor. In some cases, supplements or dietary adjustments can be a great way to support your energy levels and ensure you have enough vitality to stay active during winter.
Exercise to combat winter blues
It's well-known that exercise is good for us – not just for our bodies, but for our minds too! Numerous studies have demonstrated that physical activity positively impacts both the treatment and prevention of depression. The type of movement matters less than the act itself; any form of exercise can be beneficial. Even a single workout or a brief walk can quickly improve your mood.
When is the best time to exercise?
If you have the opportunity to exercise during your lunch break, make the most of it! This allows you to benefit from the positive effects of sunlight and exercise at the same time, while also supporting your vitamin D levels.
But not everyone has the opportunity to work out at lunchtime and midday exercise isn't ideal for everyone. The best time to train is highly individual and depends on whether you're a "morning person" or tend to get going in the evening. Research suggests that morning people often feel less energetic and experience lower moods throughout the day compared to "evening types". Many early risers feel themselves flagging before even starting an evening workout, making it harder to find the motivation to exercise after work. So if you're a morning person, think about scheduling your workout early in the day – true to the motto: "The early bird catches the worm".
Evening types, on the other hand, exhibit reduced motor performance in the early morning and often experience more negative emotions during morning workouts. Interestingly, some studies suggest that morning exercise can elevate the mood of evening types to match that of morning people. If you're a night owl, you'll likely find it easier to motivate yourself to exercise in the evening. However, incorporating a morning session could help you feel more energised throughout the day.
Making sport fun, even in the dark
Whether you're an early bird or a night owl, if exercising during lunchtime isn't an option in the winter months, you'll be doing most of your outdoor activities in the dark. But that needn't be an obstacle! With the right preparation and a few tricks, exercising in the dark can be both safe and enjoyable.
If your fear of the dark is stopping you from exercising, take inspiration from our tips below:
- Safety in numbers: Arrange to exercise with a friend or colleague. They may also have resolved to be more active, and the sense of security when you're not alone can make all the difference. Plus, working out together is often much more enjoyable.
- Bring your smartphone: For extra safety, it's a good idea to take your smartphone with you – especially if you're exercising alone. This means you can quickly call for help in an emergency or get directions if you happen to get lost.
- Good planning is half the battle: Plan your running route carefully, opting for well-lit streets instead of deserted neighbourhoods. This makes it easier to navigate and ensures you remain visible at all times.
Ensuring you can be seen by motorists is crucial to avoiding accidents. Anyone exercising after dark should make sure they are clearly visible – reflective clothing and accessories are a must. And make sure that your reflectors are visible from all directions, i.e. from the front, rear and side. A headlamp will help you see the path ahead, while a rear light also increases your visibility to other road users. Be sure to wear warm and breathable functional clothing in layers so you can react flexibly to changing temperatures.
Staying motivated through the winter
You're warm and cosy at home, sipping tea on the sofa… and now you're expected to head out into the dark again? Not so easy! If you're struggling to motivate yourself, we have some helpful tips for you:
- Create commitment: Make regular exercise sessions part of your routine and put them in your diary. This gives your training the same priority as a dentist appointment – and you wouldn't cancel that just because it's dark outside, would you?
- Reward yourself: Think about how you'll treat your body after a workout in the cold and look forward to it. The anticipation will help you motivate yourself and not put off exercising.
- It's easier together: Arrange to exercise with others – this not only boosts motivation, but also increases commitment.
- Use the benefits to your advantage: Few settings allow you to connect with your body during exercise as much as the dark. With fewer external stimuli, you have more capacity to focus on your body's sensations – kinaesthetic stimuli. It's the perfect training for kinaesthetic perception, giving you the chance to experience your body in a new way.
And finally – choose the right sport
Haven't found these motivational tips helpful yet? Then maybe you just haven't discovered the right sport for you! If you can find an activity you genuinely enjoy, you'll be intrinsically motivated and the battle against your inner couch potato will be as good as won. Which sport should you choose in winter? That depends entirely on your personal preferences. Whether it's running, cycling, Nordic walking or an indoor activity like yoga, climbing or spinning – the important thing is that you enjoy it. Otherwise, you won't stay motivated in the long term. And always keep this in mind: The more varied your activities, the less likely you are to suffer from chronic overuse of certain body areas, which can occur with repetitive movements.
You may even find that your preferred sport changes with the seasons. In winter, you might replace your usual jogging session with an intensive cardio workout in the gym. The most important thing is to stay active!
Conclusion
The darker months may be challenging, but they also present an opportunity to develop new routines and stay active. With the right mindset, proper equipment and a little motivation, even winter can't hold you back.
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References
- Knaier, R. (2017). Influence of light on exercise performance in athletes and overweight individuals. https://doi.org/10.5451/unibas-006766604
- Liu, H., Liang, J., Wang, K., Zhang, T., Liu, S., & Luo, J. (2023). Mood status response to physical activity and its influence on performance: Are chronotype and exercise timing affect? International journal of environmental research and public health, 20(4), 2822. https://doi.org/10.3390/ijerph20042822
- Bundesamt für Gesundheit BAG. (2021). Vitamin D und Sonnenstrahlung. https://www.bag.admin.ch/dam/bag/de/dokumente/str/nis/uv/faktenblatt_vitaminD.pdf.download.pdf/Faktenblatt%20-%20Vitamin%20D%20D.pdf
- Bendau, A., Petzold, M., & Ströhle, A. (2022). Bewegung, körperliche Aktivität und Sport bei depressiven Erkrankungen. NeuroTransmitter, 33(1-2), 52–61. https://doi.org/10.1007/s15016-021-9343-y
- Ding, D., Mutrie, N., Bauman, A., Pratt, M., Hallal, P. R. C., & Powell, K. E. (2020). Physical activity guidelines 2020: Comprehensive and inclusive recommendations to activate populations. The Lancet 2020, 396, 1780-1782.
- Meyer, J. D., Koltyn, K. F., Stegner, A.J., Kim, J.-S., & Cook, D. B. (2017). Influence of exercise intensity for improving depressed mood in depression: A dose-response study. Behavior Therapy, 47, 527-537
- Laufen im Dunkeln: wertvolle Tipps für Herbst und Winter. (o. D.). https://www.running-point.ch/ratgeber/laufen-im-dunkeln-sicherheit-und-sichtbarkeit/?srsltid=AfmBOopqObvISl27bE9UgygfJ1_OgkIJkiD6h7o1qdttdkW85zPBES6k
- Sławińska, M., Stolarski, M., & Jankowski, K.S. (2018). Effects of chronotype and time of day on mood responses to CrossFit training. Chronobiol. Int., 237–249. doi: 10.1080/07420528.2018.1531016.
