Usually, thoughts of getting in shape come closer to summer – around early or mid-May. You give yourself a couple of weeks to ease in, but naturally, never really start the process. Days get too hot, and evenings are filled with activities. Sticking to schedules and plans becomes harder. A few extra pounds may shed from the increased activity compared to winter, and the rest doesn’t seem to matter as much. However, you can’t ignore the truth forever. Sometimes, you glance in the mirror and notice the obvious issues with regret. If nothing changes, the situation will repeat in a few months. And each year, maintaining your shape becomes harder. Fortunately, there’s a way to simplify it. Like the saying about preparing a sled in summer, it’s worth focusing on your physical shape right now.
You’ll Have to Endure
Reaching your goal can be made simpler, but it won’t be easy. There are no miracle pills or shots that give immunity to weight gain. You’ll have to endure, both physically and mentally. However, it will pay off later – you won’t even have to wait for summer. The difference will become noticeable by the end of winter when people see that you haven’t gained weight and are in impressive shape. This feeling compensates for the hardships. The toughest part won’t be unique outdoor workouts but rather regulating and possibly changing your lifestyle and eating habits.
Physical Activity
If you have a sports hobby, don’t drop it during the off-season. Staying in shape only requires at least one serious workout per week. Going to the gym two or three times weekly can even help you progress. Take up a ball, grab some weights, get on a treadmill, and go. Those who live an active lifestyle may find the other points unnecessary, regardless of the weather. But if that’s not you, things get more complicated – you’ll need to find other ways to exert energy, challenge your muscles, and work on your breathing. The choice of activities is vast, depending on your location, living conditions, and budget. For example, 30–40 minutes of air hockey can be surprisingly exhausting, especially for a beginner. But it’s not the most accessible option, so let’s look at alternatives that suit everyone.
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Less Alcohol and Food
First, cut back on alcohol in winter. It doesn’t matter if it’s strong or light. Beer adds belly fat on its own, while whiskey, rum, and other strong drinks are often consumed with hearty snacks. Plus, being intoxicated makes us lose self-control, leading to overeating – a critical issue in winter, as each extra pound sticks around longer. An intentional diet wouldn’t hurt either. Each person should find something that suits them, but generally, there are two main strategies: simply eating less or replacing part of your diet. You could reduce your intake of fatty foods, sweets, and baked goods.
Man’s Best Friend
A dog is the one friend who will surely get you outside. There’s no avoiding it, no excuses, no hiding behind urgent tasks. You’ll have to go out, so make the most of it and take a longer walk. You don’t have to freeze for an hour, but instead of just five minutes near home, take a stroll around the neighborhood. There’s even equipment to turn cats into “walking versions,” but in that case, you’ll have to initiate it – few indoor cats want to walk outside, especially on a leash. Walking yourself if you don’t have a dog is the alternative. You won’t freeze to death or get frostbite if you keep moving. Short, irregular walks are still much better than staying indoors for months. In winter, every outing counts.
House Chores
Take on more household tasks. In a private home, this is easy because there’s always something to paint, tighten, or fix. Shovel snow not only in your yard but also around the perimeter, even if it doesn’t seem essential. The goal is to stay physically active. In an apartment, it’s more challenging due to limited space. Aside from major repairs, the most labor-intensive task is cleaning. Not just stashing things into random drawers or shelves but a true deep clean, as people often do before New Year’s. You don’t have to wait for a holiday; you can do this once a week or a couple of times a month. Mopping floors and washing windows burns around 400 calories per hour, which is comparable to cycling. If you prefer, you can find less demanding but more regular household tasks.
Exercise
Do exercise in the morning or evening, ideally twice a day. You won’t burn a ton of energy, but you’ll keep your muscles flexible. After a period of inactivity, even simple exercises create a pleasant sensation throughout the body – not quite fatigue, but a light tension that feels just right. There are countless workout programs available, but even the basic routine your school gym teacher assigned can be effective. The key is to perform each movement with purpose, understanding why you’re doing it. Don’t rush through it. Wake up a bit earlier or take some extra time before bed. Plan for about 30–40 minutes, making sure to stretch every muscle group. Listen to your body – it will indicate where more work is needed.
Visualize the Results
Finally, remember why you’re doing all this – visualize your desired results. By spring, which will come sooner than you think, you’ll be in far better shape than your colleagues and friends. You may still feel the need to improve, but it won’t be like starting from scratch. You’ll be building on a strong foundation laid over the winter, and for the first time, you might reach your fitness goals before summer arrives.
