Winter's frosty grip can entice us to curl up under a blanket with a mug of (VPA’s) hot cocoa, putting our fitness goals on hold. But staying active during the colder months is crucial for maintaining both physical and mental well-being. Here's how to create a winter wellness routine that keeps you energised, healthy, and ready to greet spring with a smile.

• Maintain a consistent sleep schedule: Go to bed and wake up at the same time each day, even on weekends. This helps regulate your body's internal clock  
• Embrace the light: Maximise exposure to bright light during the day, especially in the morning. Open curtains as soon as you wake up or consider using a light therapy lamp.
•  Wind down before bed: Create a relaxing bedtime routine that signals to your body it's time to wind down. Take a warm bath, read a book, or practice calming stretches.
• Optimise your sleep environment: Make sure your bedroom is cool, dark, and quiet. Invest in blackout curtains and earplugs if necessary.
• Limit screen time before bed: The blue light emitted from electronic devices can suppress melatonin production, a hormone that regulates sleep. Avoid screens for at least an hour before bedtime.

Although Australia's winter may be milder than some, it can still be a deterrent to outdoor exercise. The benefits of regular exercise are well-documented, and they're especially important during winter. Exercise boosts the immune system, making it hard for you to catch the flu or colds. It also improves mood and helps regulate sleep. But how do you stay motivated when the outdoors is frosty, and the gym seems less appealing?

• Hiking Adventures:Many national parks and trails remain open throughout winter. Hiking or bushwalking is a great way to explore the outdoors, get some fresh air, and enjoy the scenery. Choose trails appropriate for the weather conditions and dress in layers for changing temperatures.

Remember:

• Dress appropriately: No matter the activity, dress in layers for outdoor workouts in winter. Thermal wear will keep you warm, while outer layers can be removed as you warm up. Wear proper footwear for the conditions, especially when walking or hiking on slippery surfaces.
• Stay hydrated:It's easy to forget to drink water during winter, but staying hydrated is crucial for overall health and exercise performance. Aim for 8 glasses of water per day and consider incorporating herbal teas or warm broths for additional hydration.
• Sun Safety:While the sun's rays may be weaker in winter, it's still important to protect yourself. Wear sunscreen and a hat for outdoor activities.
• Making Exercise a Habit: Consistency is key, so choose an activity you find fun and engaging. You're more likely to stick with a routine if you look forward to it.
• Set realistic goals:Start with short, manageable goals and gradually increase the duration and intensity of your workouts as your fitness improves.
• Find a workout buddy: Having a friend to exercise with can provide motivation, accountability, and make workouts more enjoyable.
• Track your progress: Monitor your progress using a fitness tracker or a simple journal. Seeing your improvement can fuel your motivation.

Focus on the benefits: Remind yourself of the positive effects of staying active during winter. Exercise boosts energy levels, improves mood, and helps combat the winter blues.

Embrace the challenge: View winter as an opportunity to challenge yourself and try new things. Take this opportunity to try out cold exposureor learn a new skill such as ice skating and other outdoor sports with the family.

Celebrate small victories: Acknowledge and celebrate your accomplishments, no matter how small. Completing a brisk walk on a cold day or sticking to your healthy eating goals are all victories worth celebrating.

By incorporating these tips and strategies, you can transform winter from a season of hibernation into a period of invigorating activity and self-care. So, bundle up, get moving, and make the most of the beautiful winter wonderland that surrounds you!