Introduction

Do you find it harder to get out and be active when the weather is bad? As you gaze out your window on a dreary, rainy day, does it feel as though you’re already stuck in the mud? The cold, dark skies make going for a walk or run seem less appealing by the minute, and you start making excuses to stay indoors. But deep down, you know that getting out there and moving would make you feel better. This is a common challenge for many, especially when the weather isn’t great.

We know that staying physically active is good for us. Especially, as we age, it becomes even more important. Research has consistently demonstrated that engaging in at least 150 minutes of moderately vigorous physical activity each week offers significant health benefits. This level of activity is defined as vigorous enough to maintain a conversation, but not enough to sing.

Health Benefits of Physical Activity

So, what exactly are some of the health benefits of physical activity? Below is a list of some of the biggies.

• Improved sleep quality and reduced daytime sleepiness
• Enhanced cognitive function, including memory and executive function
• Alleviation of depressive symptoms for individuals with and without clinical depression
• Reduced anxiety
• Lowered blood pressure
• Increased insulin sensitivity
• Elevated levels of HDL cholesterol and reduced LDL cholesterol

Despite being aware of these benefits, motivation can wane, especially when faced with adverse weather conditions. So, how can you muster the motivation to head out for a walk, run, gym session, or an indoor workout on a rainy, chilly day? 

5 Tips To Help You Get Moving

1. Be Picky About Your Physical Activity

Select an activity that suits your physical, financial, and logistical capabilities. Opt for something you genuinely enjoy, or at least don’t despise. Whether it’s walking, hiking, dancing, group activities, solo endeavors, indoor workouts, or outdoor adventures, choose what aligns with your preferences and abilities.

2. Prioritize Comfort

Invest in appropriate gear to make your outdoor experience more pleasant, even on rainy days. Ensure you have good-quality weather resistant or waterproof running or walking shoes, a waterproof coat with a hood, maybe rain pants and gloves. Don’t forget essentials like earbuds or headphones, and, if you’re prone to a runny nose, keep some tissues on hand to avoid using your shirt.

3. Make It Enjoyable

Find ways to infuse enjoyment into your routine. Walk with friends, family, or a group, or stay connected with a friend through a phone call while exercising. Listen to music, audiobooks, or podcasts to keep your mind engaged. Embrace mindful awareness and focus on your surroundings, relishing the feel of the fresh air, raindrops on leaves, the sound of the raindrops, and the gratitude for the rain.

4. Establish a Habit

Turn physical activity into a habit! Start by making it easy. Start a routine, setting specific days and times. Keep your gear organized, visible, and ready to go. Commit to just five minutes, as small changes can build momentum. Consider habit stacking by incorporating activity into existing routines, like walking after a meal or working out before or after work. Create a rewards system, such as using fitness tracker apps or devices or indulging in self-care treats on active days.

5. Seek Support

Accountability can be a powerful motivator. Find an accountability partner and maybe even a backup partner. Walking buddies and active friends can keep you on track, but it’s wise to have a backup in case of last-minute cancellations. Explore support through social media and fitness apps to connect with like-minded individuals who can encourage and inspire your fitness journey.

Conclusion

By implementing these strategies, you will no longer feel like you’re already stuck in the mud before you even start moving. You will overcome the obstacles of crummy weather and feel motivated to stay active. And you will enjoy the associated physical and mental well-being. Get out there, rain or shine, and take a step towards a healthier, more active you!

For even more inspiration and insights into achieving your health and movement goals, check out this episode of the Retire Your Limits podcast where we discuss health and movement.