Outside, the adventure is waiting for you! If you want to stay fit in winter, you need a few little tricks to motivate yourself to play sports.
The excuse: Too cold!
Let’s face it: Rallying at nasty temperatures for jogging, this is just for the advanced. However, it is stupid that in winter it is almost always “too cold” for those who want to keep fit outside.
The measures: “First, consider the whole thing as a unique adventure,”says Gabi Ingrassia, psychologist and sports coach from Munich: “Then the hurdle to rise in cold drizzle in the winter in the running shoes, not so high.”
A good trick: first make a non-binding look, decide on a day and then decide whether you want to repeat the next morning or evening to stay fit. The good feeling that sets in after the little winter adventure should definitely be kept alive.You can even access it at the touch of a button: with the favorite music that you hear before the start. Studies by the London sports psychologist Costas Karageorhis show: The sound pushes the motivation in addition.
“Combining sport with positive emotions in miserable winter conditions,” says motivational specialist Maja Storch . So do not imagine in advance that you will shiver outside. But imagine how well it works and how fit you will feel when all the cells of the body are filled with fresh cool air. And introduce small reward rituals– z. B. Sauna after training. In wet winter weather, the body cools and becomes prone to infection. Waterproof, breathable clothing is therefore not a luxury, but necessary.
The excuse: Too dark!
A very powerful excuse. Get on the bike after work, jog in the morning – when it’s dark outside, it’s much less fun. “What’s more, our internal clock is introduced through early dusk,” says Till Roenneberg. In the summer months, the brightness in the evening gives us the feeling that half the day is still ahead of us. When we leave the office now, our energy will sink into the basement: We switch to sleep mode.
The measures: “Anyone who has a bad feeling when thinking about evening outdoor sports should not go for it,”advises Maja Storch. “Because if you associate a bad feeling with it, the likelihood of doing it regularly is very low.” If the plan fails, the motivation is completely gone. Psychologists call this effect “False-Hope syndrome”.
It does not always have to be hardcore in the winter. The goal is first: go out to the daylight as often as possible!The well-known, but actually helpful remedy for the winter blues: Walk every day for about 20 minutes, no matter what the weather, preferably in the lunch break. At least leave hands and face uncovered. Because the body refueled light even in overcast skies. This increases the serotonin level, makes you feel fitter and increases the likelihood that in the evening you still feel like going to the gym for a little spin round.
The excuse: Too weak!
The plan was still carved in stone in the morning: After work, go to the gym. But then it is so homely inside, the view from the window not building up.
The measures: “For situations like these you can arm yourself,” says Gabriele Oettingen. The Hamburg-based psychologist has developed a motivational concept in collaboration with the Swiss motivational researcher Peter Gollwitzer, which, among other things, involves planning one’s own reaction to potential obstacles in advance. Specifically, that means we need if-then plans. An example: One has the firm intention to go to the gym twice a week in the evening. First, you should find possible stumbling blocks – for example, that you are hungry after work, but after eating drowsy on the couch.
Such an if-then plan could be: Because I’m hungry after work, I take a cuddle with me to the gym. That sounds trivial, but in reality, most good intentions fail at such small everyday misdemeanors. Whoever jogs on Tuesdays and Thursdays, but never in the rain, also has a problem. If-Then-Plan here: If the weather forecast for Tuesday is rainy, I will arrange to go swimming with my girlfriend.
And if you never make it to the yoga class because you’re not leaving the office in time, you also need a strategy. Tell your colleagues at lunch time that you have to leave by half past six at the latest because you have an urgent appointment. The psychologist Gabriele Oettingen is convinced: “If we set a strategy in advance, then we no longer have to make the decision in the acute situation – and have no more excuses.”