Sport in Winter: Get Started with These Tips (Including Sports Challenge)

Sports in winter - especially important right now

The days are getting shorter, the temperatures are dropping, and it's time for gloomy weather again. Does anyone feel like doing sports? Probably very few. Most people are not exactly drawn outside in winter, and the motivation to exercise is also low for many. However, there are good reasons to continue exercising during the dark season.

1. Sports in winter supports the immune system

Exercise promotes the strength of our immune system. This is because exercise and the temperature differences between indoors and outdoors get the circulation going and stimulate the immune defense.

But beware: If you already have a cold, it is important to rest and avoid strenuous physical activities, as the body is weakened and needs its energy to fight off the pathogens.

2. Against the winter blues: Exercise in winter dispels bad mood

Exercise helps to reduce stress hormones and release endorphins, which brighten our mood and can alleviate the dreaded winter blues. Movement in daylight also helps to inhibit the sleep hormone melatonin, and if the sun's rays do break through, the mood improves even more.

3. You don't have to start over from the beginning

The foundations for athletic performance are laid in winter, which is especially important for competitive and ambitious amateur athletes. But recreational athletes should also take note: According to experts, taking a two-month break from sports in winter requires four months of training to get back to the previous level of performance. And who wants to start from scratch again and undo the progress already made. Don't let it come to that and practice your sport or at least similar sports in winter.

4. Winter sports strengthen your bones

Our bones are metabolically active tissue and they are subject to constant building and breakdown. If the bones are not stressed by movement, bone mass will decrease. Just like the saying: "Use it or lose it" - use them or lose them! Particularly beneficial for bone density are brisk walking, climbing stairs, hiking, jumping rope, and jogging.

As you can see, it is advisable to motivate yourself to be physically active even in winter. You may reduce your workload, but do not stop completely! And with our tips, you might even make friends with winter sports.

Tips for sports in winter: How to overcome your inner couch potato

1. Fight your inner laziness

Can't motivate yourself alone? Make plans to exercise with friends or colleagues. This has several advantages: On one hand, you have fixed appointments and commitments, which are important for a sports routine. On the other hand, you are less likely to let down your training partners! The typical excuses are quickly invalidated. Allies work wonders, especially in winter, because shared suffering is half the suffering! And afterwards, you can rave about your performance together.

2. Too cold, too dark, too... No excuses!

Don't give the inner couch potato any excuses! "It's too cold"? Make sure you have the right clothing ready. "It's too dark"? Lighting in the form of a lamp also solves this problem.

And whoever ponders for too long whether they should go or not, wastes a lot of valuable time and torments themselves with the decision! The desire does not grow bigger the longer you wait - quite the opposite. So just do it and get it over with. Afterwards, you will be even prouder and rewarded with feelings of happiness!

3. Always keep your goal in sight

Sports in winter? With the right motivation, no problem! And what motivates us more than a goal?! Think of a goal that you absolutely want to achieve - and it's best to work out a training plan on how to reach this goal! This way, you have a solid plan where excuses are not easily tolerated.

4. It's all about wearing the right clothes

The right clothing determines in winter whether you will enjoy outdoor sports or not. Many recreational athletes dress too warmly in winter and then get too hot. It is best if you still feel slightly chilly at the beginning. Then you are usually dressed just right for the rest of the way, as the movement ensures a steady warming of the body.

• Onion look: It is best to dress like an onion, i.e. wear many breathable and thin layers on top of each other. Breathable functional clothing is perfect for this. It ensures that sweat is transported from your skin to other layers of clothing, so you don't run around soaking wet in the winter landscape.

• Hat, scarves, and buffsThe wind in winter is often particularly icy and extremely unpleasant on the neck and ears. We lose a lot of heat through our heads, and sweaty hair makes the perceived temperatures drop even further by a few degrees.

• It should be striking.It is best to wear light, colorful clothing, ideally with reflective stripes. This will make you stand out from the surroundings, which is especially important in the late afternoon and evening.

5. Praise yourself, not the inner weaker self

Praise yourself extensively when you have successfully overcome your inner pig dog. The more often you conquer it, the smaller and weaker it will become. Treat yourself to a nice, warm bath as a reward for your activity. This will further boost your motivation in advance.

6. Swimming - Wellness and sport in one

Go swimming regularly. Swimming pools are oases of well-being that make you forget about the adverse winter weather. And if you can also do something for your own endurance at the same time, even better.

7. It doesn't always have to be running

You just can't bring yourself to leave the house and exercise outdoors? Luckily, there are indoor sports. Go to the gym, the sports hall, the swimming pool, or do a workout at home. The possibilities are endless if you just want to.

Sports in winter - There are also a few things to consider!

Lights on - Reflectors on

Those who choose to exercise after work are usually out in the dark. Therefore, it is important to ensure sufficient lighting to see well and, above all, to be seen by others. A headlamp is very useful for this purpose. For runners, walkers, or other athletes exercising in the dark, there are also red blinking armbands or reflective strips for clothing. Especially in the winter twilight, it is difficult for drivers and other road users to recognize a jogger or cyclist in time.

Don't start cold

Even if you are bursting with energy and motivation, you should not just start running, especially in cool temperatures, as muscles and tendons are particularly prone to injury in the cold! Warm up - preferably where you will be doing sports right away. This way, your body can acclimatize to the temperature and your muscles will warm up. 10 minutes of gymnastics should be enough. This will ensure that your muscles and tendons become more flexible and reduce the risk of sports injuries such as strains and muscle tears.

Always remember to breathe through your nose

If the thermometer drops towards 5°C or below, you should breathe through your nose rather than your mouth. This reduces the risk of catching a cold. Breathing through your nose humidifies and warms the air on the mucous membranes before it flows into the lungs. Additionally, the nasal mucous membranes keep dirt and dust away.

After training, make sure to wrap up warmly

Make sure to come into a warm environment after exercising. Heat your home. Because when slightly sweaty, the risk of catching a cold is highest. If you don't go straight home after exercising, bring dry clothes with you. This way, you can easily change out of the sweaty workout clothes into dry ones.

Keep the strain moderate in icy temperatures

If the thermometer drops well below zero, it is not advisable to do intense training outdoors. Keep the intensity low to protect your airways and lungs. Sometimes a walk is completely sufficient, isn't it?

You want to get started? - Our challenge

You are convinced and now want to get started right away? Why not start with one of our activity challenges in the LaVita app actively in the winter. Here you will find suitable challenges for every fitness level - even for beginners.

You will see that sports in winter are not as bad as assumed. So, download our LaVita App and see for yourself what a difference 4 weeks can make.