As winter descends and daylight hours shrink, many people find themselves struggling with lower energy levels and changes to their mood. This annual challenge, often manifesting as the “winter blues” or in more severe cases as Seasonal Affective Disorder (SAD), affects millions of people worldwide.

However, there’s a powerful antidote available to everyone: exercising outdoors. While the temptation to hibernate indoors might be stronger at this time of year, taking part in physical activity outside during the colder months can transform our winter experience, offering a natural and effective way to maintain our physical and mental wellbeing.

Studies show that outdoor exercise also boosts your cardiovascular and lung health more efficiently than working out indoors because you have the resistance of the wind and cool air. So, whether you pick up a new hobby like learning how to golf or start training for a fundraising event such as running a 5K for the first time, spending time outside could work wonders for both your physical and your mental health.

There’s also a social aspect to exercising outdoors that can transform a simple workout into a meaningful experience with your community. Maybe you join a walking or running group in your local area to meet up with like-minded people while maintaining your fitness goals, or perhaps you go for a bike ride at the weekend with a friend or your partner. Team sports also create natural social bonds through shared objectives and experiences, helping you grow your network and combat loneliness while staying fit.

Begin with something manageable like walking for ten minutes around the block on your lunch break or taking your dog on a new route through a nearby park or nature trail. Urban exploring combines physical activity with discovery and makes your neighbourhood somewhere new and exciting that will motivate you to get out each day.

Join a team

If you’re struggling with loneliness—a common problem at this time of year as more people hunker down inside – joining a team or a group activity can be a useful way to stay motivated, keep up with your exercise routine and grow your community. You could take up something new like roller skating, sign up for your local football team, or choose a winter-specific activity like ice skating.

These activities offer a way to meet other people and stay active, while also exercising new muscle groups. It’s also good for your mind to learn something new—it gives you a sense of accomplishment and that can be beneficial for your mental health when your self-esteem may be low.

Know your limits

Inclusivity in outdoor exercise means recognising and accommodating different ability levels and physical limitations, including your own. Many activities can be modified to suit individual needs, whether it’s seated exercises in nature to using adaptive equipment for various sports. You should also work closely with healthcare providers to develop safe and effective outdoor exercise plans that suit your needs. If you’re new to exercising, knowing your limits is essential to avoid injury and build up your stamina slowly.

Combine exercise with other activities

Outdoor exercise comes with the added benefit of engaging the mind and senses, so it gives you the opportunity to habit stack. For example, a walk in the woods could be an opportunity to practise mindfulness, enhancing the mental health benefits of being in nature. You could combine a cycle with a chance to photograph the surroundings, enjoy bird watching, or sketch during stops along the way. Or maybe you could take part in geocaching to turn exercising into a fun treasure hunt.

Sign up for a charitable activity

Sometimes, having a goal in mind is the key to staying motivated during those dark, wet winter days when heading outside for a workout might be the last thing on your mind. An organised fun run, a fundraising walk or a bigger goal like a half-marathon or 10k can be a great way to keep yourself on track because it’s no longer just about your own fitness but doing something for someone else too.

Stay safe

In order to successfully exercise outdoors in the winter, you need to be prepared and pay attention to safety measures. For example, you’ll need to dress in appropriate layers so you can move comfortably while keeping your body temperature up. The days are shorter too, so staying visible when there’s less light is critical to avoid an accident. Pay attention to the weather so you can avoid dangerous conditions, like icy roads, and make sure someone knows where you’re going if you’re heading out in the evenings.