It’s not just the weather and leaves that change as we head towards winter – our fitness habits do too. Two-thirds (67%) of Brits say that changes in the seasons impact their fitness routine, according to research by the Vitality American Express® Credit Card.  

Keeping your body moving can feel like hard work in the winter months. It takes a lot of effort and some serious self-control to overcome the energy-sapping effect of gloomy mornings, rainy weather and dark evenings. But with a few adjustments and incentives to help you stay motivated, you can maintain your fitness levels even when the days are so much shorter – and colder.

Here are seven clever tactics to get you out of hibernation and put a spring back in your step…

1. Set yourself a challenge

Realistic and achievable are the key words here. Remember to break your challenge down into smaller doable tasks so you’re less likely to throw in the towel. Challenges that are too far reaching can erode confidence.

Signing up to a charity walk or run is a fantastic way to keep you motivated. Knowing that you have people relying on you and that you’re making a difference to others are great incentives when your enthusiasm for exercise is waning.

A lot of charity events have an encouraging sense of community, too. You’ll be working towards your end goal with like-minded people. And in time, your goals and intentions can transform into new habits and lifestyle changes.

2. Switch up your perspective

Do you tend to view exercise as an ordeal? When the cold and gloom is already sapping your drive you need to switch your thinking. How about regarding exercise as a fantastic opportunity to indulge in some ‘me-time’? A chance to clear your head and take you away from everyday stresses.

Another good trick is to focus on building your mental toughness. Each time you stick to your exercise plans, you’re proving your resilience. See this as good prep for the spring. 

You might not be in control of the weather, but you can be in control of your mindset and how you prep for cold, gloomy months.

3. Be kind to yourself

Motivating with self-compassion is more beneficial than pushing yourself with a ‘failure isn’t an option’ attitude. It will encourage you to remember that it’s perfectly OK not to succeed every time. People who are self-compassionate tend to have less performance anxiety and less fear of failure. This makes them more likely to keep trying after setbacks. 

Give yourself encouragement and support. You’ll find it easier to feel inspired to stay active – whatever the weather – because you’ll feel more positive and good about yourself.

Reward yourself for each fitness target you reach, but be kind to yourself when your intentions slide.

4. Earn while you ‘feel the burn’

With a qualifying Vitality health insurance or life insurance plan, or both, Vitality American Express® Cardmembers can see their monthly Vitality activity points – earned from exercising – result in a booster cashback. 

This booster allows Cardmembers to earn up to £10 cashback every month with a qualifying Vitality plan, or £20 if they have two qualifying plans, extra cashback every month, on top of the 1% cashback they already earn on their everyday spending, as standard.

Cardmembers also earn a £100 statement credit when they spend £2,000 in the first three months of Cardmembership.

5. Find a workout buddy

Pairing up with a pal to hit the gym can make people far more likely to show up. Vitality American Express® Credit Card research found that socialising motivates 39% of Brits to exercise.

If you go with a friend you can encourage each other. You’re also far less likely to cancel if it means letting them down.

If you prefer to work out solo, there are plenty of online exercise tutorials, videos and podcasts, too, that help make it feel like you’re part of a wider group.

6. Be flexible

Finding yourself making excuses to avoid staying active? Have a think about what’s holding you back and make a suitable adjustment.

Here’s an example: if you get home from work with the intention of heading to the gym but gravitate towards the sofa instead, try changing tack. Take your kit to work and head to the gym en route to your home. Or leave an hour earlier in the morning and see if a pre-work workout suits you better.

Contrary to the idea that a routine is easier to stick to, for some people it can be demotivating. Switching up the time and location avoids boredom and feeling stuck in a rut. 

So swap the indoors for the outdoors when the weather allows. Vary the type of excerises you do. Change your workout playlist. Mix it up!

7. Get kitted out

Invest in some new workout attire – preferably warm and waterproof if you’re exercising outdoors. Don’t forget safety first with a high-vis vest if the light is poor and trainers with a good grip.

Buying the right clothes and accessories is setting your identity: “I’m someone who relishes keeping active and I’m ready for the winter.”

The average UK adult spends £15.30 a month on sportswear, according to research by the experts at Vitality American Express® Credit Card*.

Use the Vitality American Express® Credit Card when you shop and you’ll get money back each month. Result!

*Research was conducted by Opinium. Sample was of 2,000 UK adults (18+). Results were weighted to be nationally representative. Fieldwork took place 6-10 September 2024.

What are you waiting for?

Find out how much cashback you could be earning from your fitness routine and try out the Vitality American Express® Cashback Calculator. By inputting your spending and exercise habits, you can see how much you would earn as a Vitality American® Express Cardmember. 

And Vitality members can sign up for the Vitality American Express® Credit Card now. Search ‘Vitality American Express’.

The Vitality American Express Credit Card has a representative 30.7% APR variable. 18+. Terms Apply. Representative 30.7% APR variable based on no annual Card fee, assumed credit limit of £1,200 and a purchase rate of 30.7% variable. 

 To be eligible for the Vitality American Express Credit Card you must be an existing Vitality planholder and have qualifying plans. To find out how you can become a Vitality member, click here. Subject to minimum spend, eligibility criteria and approval. 

Visit vitality.co.uk/rewards/partners for terms and conditions. 

Representative APR is correct as at 09/10/2024. Interest rates link to the Bank of England base rate. See amex.co.uk for details. Vitality Corporate Services Limited acts as a credit broker. Exclusive lender is American Express Services Europe Limited. American Express Services Europe Limited has its registered office at Belgrave House, 76 Buckingham Palace Road, London, SW1W 9AX, United Kingdom. It is registered in England and Wales with Company Number 1833139 and is authorised and regulated by the Financial Conduct Authority.