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How to stay motivated to exercise during the winter months

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A woman exercising outdoors
Even a small bit of regular exercise gives you both physically and mentally

Cold days! Long dark evenings! All too frequent downpours! It’s no exaggeration to say that staying active and exercising regularly during the winter months is a lot harder for most people.

I think that we can all agree that there’s a massive difference between lacing up your runners for a nice evening jog in some balmy summer weather compared to a cold winter night.

But just because it’s winter, that doesn’t mean that you need to let all your fitness goals fall by the wayside and let all of your exercise gear gather dust in your wardrobe for the next few months. Here are some simple actionable tips that can make it much easier to stay active during the winter months.

Choose the right exercise gear

My top three recommendations for winter exercise apparel would have to be a good jacket, a good pair of runners and a base layer made of synthetic fabrics.

In terms of a good jacket, think waterproof and think lightweight. A waterproof jacket will keep you dry and help you avoid picking up a cold. A lightweight jacket is naturally important for exercise so as to not inhibit your movement.

In terms of runners, think waterproof and think good grip. There’s nothing worse and more unmotivating than wet feet! And let’s not forget the icy conditions and how important it is to have footwear that provides you with good grip to reduce slipping and sliding.

In terms of the base layer, this is a great way to insulate your body and stay warm during the winter months. It can make exercising in the cold weather a lot more palatable.

Here are some final bonus tips. Firstly, to wear something bright so that you are easier to spot in the darker conditions. And secondly, keep your extremities warm like your hands and head by wearing a hat. This is because during cold weather, the human body circulates blood less to the extremities to be better able to keep your core and trunk areas warm. You can always remove layers if you become too warm.

Set realistic goals for yourself

As previously stated, most people find it easier to be active during the summer months where long sunny days are plentiful, and I’m no exception!

It’s important to stop and have an honest conversation with yourself about what’s realistic during the winter months. Will you be able to exercise as often as you did during the summer? For a lot of people, the answer will be “no” and that’s okay!

As a Personal Trainer who has been involved in the fitness industry for almost 10 years, I can tell you that consistency is the number one driver of results. If you cannot maintain your summer routine, you’re much better off cutting down how often you exercise and at least being consistent with it. This will yield much better results than being stubborn and burning out because you’re ignoring what’s feasible for you.

On the other hand, you should also avoid the “all-or-nothing” mindset that stops so many people from reaching their fitness goals. Just because you can’t work out like you did during the summer months, that’s no reason to throw in the towel and to completely abandon exercise. Instead, you should adopt “all-or-something” thinking. Your health and fitness goals should not take a vacation just because it’s winter. Tell yourself that while you might not be able to exercise as much as you did during the summer, something is always better than nothing.

Set a realistic plan for the winter months and stick to it. That’s how you’ll build the habits that you need to stay consistent during the winter.

Remind yourself of the benefits of exercise

Never stop reminding yourself of all the amazing benefits that even a small bit of regular exercise gives you both physically and mentally. Exercise isn’t just about looking better and the superficial benefits. Exercise also releases feel-good hormones in your brain. It also improves bone density, lowers blood pressure, and improves heart health. Furthermore, it reduces the risk of serious disease like type 2 diabetes, strokes and cardiovascular diseases.

Transition to more indoor exercise

Exercising indoors is obviously much more weather-proof! That’s what makes it such a good option when the inclement winter weather strikes!

I won’t lie to you; I don’t enjoy walking on a treadmill as much as walking on a sunny beach, but it’s better than nothing and beggars can’t be choosers!

A great thing about transitioning to more indoor exercise during the winter is that you can really broaden your horizons and use it as a chance to experiment with other forms of exercise that you might otherwise never have tried. And you might be pleasantly surprised with what you find! Speaking from personal experience, this was one of the reasons why I managed to stumble across lifting weights almost 10 years ago…and the rest is history!

Another example, especially if you’re someone who struggles with staying motivated during the winter months, could be joining an online fitness class and work out with others from the comfort of your own home. This is a great way to add external accountability to your fitness goals.

Consider changing the time that you exercise at

With remote-working and more flexible working arrangements implemented during the Covid-19 pandemic, a lot of people now benefit from more flexible working arrangements. If you fall into this category and you like to exercise outdoors, why not consider re-structuring your day a little bit? For example, could you move your evening summer run to lunchtime during the winter months?

Warm-up properly

One of the most common causes of exercise-related injuries is failing to warm up properly. Warming up helps to lubricate your joints. That’s why a cold muscle is much more likely to get injured. You should always warm up, but it’s even more imperative during the cold winter weather.

Your warmup should involve dynamic movements that mimic the muscle movement patterns that you are about to perform at a lower intensity. For example, before a run you could lightly jog on the spot and do some heel kicks and lunges.

Stay safe

Sometimes it doesn’t matter how well-intentioned your plans are, circumstances outside of your power can intervene. Extreme weather conditions are no exception to this.

Extreme winds increase the chances of trees and other structures falling, as well as the chances of you losing your balance and falling. Extreme rain, frost and icy conditions also greatly increase your chances of falling and suffering an accident.

At the end of the day, being sensible and staying safe will always be more important than any outdoor exercise you might have planned. Extreme weather is never worth the risk.

Humans generally don’t like change and having to alter your exercise habits during the winter months is no exception to this. Even the most dedicated fitness enthusiasts can find exercising during winter hard going, so it’s important to not be too hard on yourself and to have a realistic plan in place for yourself.

I am a graduate lawyer with a passion for health & fitness. Whilst studying law at University College Dublin, I also qualified as a Personal Trainer and have worked with clients in Ireland and across the world via online coaching.

Lifestyle

243 arrests made on first full day of Notting Hill Carnival 2026

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243 arrests made on first full day of Notting Hill Carnival 2026
More than 7,000 officers were deployed for the Notting Hill Carnival this year| Photo: Bob Jenkin

The Metropolitan Police has confirmed 243 arrests were made during the first full day of Notting Hill Carnival 2026, as the major policing operation continues across west London on Bank Holiday Monday.

The updated figure was released at 11am on Monday, 31 August, following Sunday’s Families and Children’s Day celebrations.

Of the 243 arrests, 97 took place on the approaches to Carnival, with the remainder made within the event footprint itself.

A total of 61 arrests resulted from identifications using live facial recognition (LFR), which has been deployed more extensively around Carnival this year.

Live facial recognition leads to 61 arrests

Sunday’s arrests covered drug and weapons offences, sexual offences and assaults, including attacks on emergency workers.

Live facial recognition has played a prominent role in this year’s policing operation. The technology also identified 26 registered sex offenders, allowing officers to check whether they were complying with restrictions placed on them. Three were arrested for breaching those conditions.

Police also responded to two knife assaults during Sunday’s Carnival. One person suffered a slash injury to the leg and another to the hand. Neither injury was described as life-changing or life-threatening.

Commander Claire Smart, who is leading the policing operation, said: “The organisers have stepped forward significantly across the event, including crowd management, and we have seen the positive progress today. While we have seen a significant number of arrests and interventions by officers, the result of that proactive approach is a welcome reduction in the levels of serious violence seen at the event in previous years.”

She added that nobody involved in delivering the event was complacent, with officers remaining across the Carnival footprint as crowds dispersed and continuing their work overnight and into Monday.

More than 7,000 officers deployed for Carnival

More than 7,000 officers are being deployed across west London over the Carnival weekend, with policing continuing throughout Monday’s main Adults Day celebrations.

The operation began well before Carnival itself. More than 330 people considered by police to pose a significant risk were made subject to bail conditions preventing them from attending.

Police also seized weapons during operations ahead of the event, including 66 zombie knives in north-east London. Another operation in east London recovered 10 zombie knives, 30 flick knives and a machete.

A Section 60 order is also in place for the duration of Carnival, giving officers additional stop-and-search powers to look for weapons.

Notting Hill Carnival is celebrating its 60th anniversary this year, with the Met describing Sunday’s atmosphere as “overwhelmingly positive and celebratory”.

The policing operation continues throughout Bank Holiday Monday, with the Met due to release its next update at 8pm.

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London Waterloo adds dog patrols to security team

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London Waterloo adds dog patrols to security team
Cocker Spaniels Riley and Buster and Labrador Flo helps patrolling Waterloo station. | Photo: SWR

Passengers at London Waterloo will now see security dogs patrolling the station as part of a new three-month trial. South Western Railway (SWR) says Waterloo is the first major railway station in Britain to introduce regular security dog patrols.

Three experienced dogs have joined the security team: Cocker Spaniels Riley and Buster and Labrador Flo. The dogs started patrols this month and will provide an extra visible security presence. However, SWR says the move does not relate to any increased security threat.

The trial comes at one of Britain’s busiest transport hubs. Official figures show London Waterloo recorded 70.4 million passenger entries and exits in 2024–25. That made it the second-most-used railway station in Great Britain, behind London Liverpool Street. Waterloo also climbed from fourth place the previous year. The figures underline the scale of the security challenge at a station used by millions of passengers each year.

Meet Waterloo’s new security dogs

Riley, 11, Buster, nine, and Flo, 10, already have years of experience as working dogs. Their three-month assignment at London Waterloo will be their final deployment before retirement.

SWR and Network Rail Wessex have partnered with Alpha Canine Specialists for the trial. The company provides certified security dogs and trained handlers.

“Security needs constant innovation and we’re taking positive steps to reassure our customers that we take their safety very seriously,” said Dan Harrison, Station Manager at London Waterloo.

Harrison also stressed that passengers should not view the patrols as a response to a new threat.

“Deploying these dogs is not linked to any increased threat. It’s simply part of providing more visual deterrence and offering our customers some additional reassurance.”

London Waterloo steps up passenger security

Meanwhile, railway bosses have introduced several other measures to improve safety at London Waterloo and across the SWR network.

Staff now use body-worn cameras to help tackle abuse and assaults. In addition, SWR is renewing and upgrading CCTV across its network.

The railway has also invested in a South Bank BID outreach worker. The worker engages with vulnerable young people around London Waterloo.

These efforts have already gained industry recognition. SWR received maximum marks in the British Transport Police’s Safeguarding on Rail Scheme for the past three years. Station staff at Waterloo also wear shared high-visibility uniforms. As a result, passengers can identify staff more easily when they need help.

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Lifestyle

UK Charity provides free coaching for young drivers

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UK Charity provides free coaching for young drivers
Latest figures show young drivers remain among the highest-risk groups on Britain's roads. Photo: IAM

Young drivers and motorcycle riders aged 17 to 26, have attended a fully funded ‘Skills for the Road’ days at Thruxton Circuit, Andover, last week (5 & 6 August), where they received expert tuition designed to build confidence, improve vehicle control and encourage safer driving and riding behaviours. Additionally, riders were given valuable life-saving skills through event partners DocBike.

The initiative comes as young motorists continue to face a disproportionately high risk of being involved in a collision on Britain’s roads. Department for Transport figures show that young drivers are involved in around one in five serious or fatal car collisions while one in ten motorcycle collisions involve an inexperienced driver; Young male drivers aged 17 to 24 are also four times more likely to be killed or seriously injured than drivers aged 25 and over*.

For young riders, the figures are equally as stark, with more than 1,700 riders under 25 years of age being killed or seriously injured in 2025.

Participants took part in a range of practical sessions covering vehicle handling, hazard awareness, road positioning, observation skills and vehicle maintenance. The training enabled them to safely explore the capabilities of their vehicles/motorbikes in a controlled environment while learning the techniques.

“Ultimately, we want to make our roads safer for everyone, and our young driver and rider days are a big part of that. Young drivers & riders remain among the most vulnerable road users due to their lack of experience which is why opportunities like this matter,” says IAM RoadSmart Road Safety Manager, Shaun Cronin.

“Developing confidence, awareness and good decision-making skills early in a driver’s or rider’s life can have a lasting impact. These sessions are about empowering the next generation to stay safe on the road, while making driving and riding more enjoyable. We hope to expand this programme in the future so that even more young people can benefit from this type of training.”

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