A Guide for Expats

So, you have just been posted overseas and the weather isn’t quite what you are used to? Winter can make it challenging to stay motivated to exercise, especially for expats who may be adjusting to colder climates. Short days and icy temperatures can make it tempting to skip workouts, but staying active is essential for both physical and mental health. Its not all doom and gloom though, remember, some people love the cold to run in, it can be invigorating and better for you than running in hotter climes!

Here are five practical winter workout tips to keep you motivated and consistent during the colder months. 

Layer Up and Warm Up

Proper winter workout gear can make all the difference. Start with a base layer to wick sweat away, followed by an insulating layer to keep you warm, and finish with a waterproof jacket if you're outdoors. Also, make sure you take a small running pack with you to keep an extra layer in, or, if it’s not too windy, place your shell layer in it for when things get a little colder or wetter). Keeping hands, feet, and head warm is essential for regulating body temperature. Prioritize a warm-up inside the house to increase blood circulation and prevent injury in the cold. It’s also a good idea to make sure that the terrain isn’t too icey under foot, if it is, a stiff walk may be better than a fast run! For indoor workouts, you can still benefit from a quick warm-up routine at home to prepare your muscles before heading out.

Plan Your Workout Schedule in Advance

Planning your workouts ahead of time can help you avoid the “I’ll do it tomorrow” trap. I usually layout my kit the night before and plan a route before heading out, another 10 mins under the duvet can often lead to procrastination. Scheduling workouts like meetings or events increases accountability and consistency. Set achievable weekly goals based on your schedule and energy levels. Consider setting aside certain days for high-energy activities like HIIT (High-Intensity Interval Training) or weight training and others for lighter sessions, like yoga or stretching. Many fitness experts recommend creating a balanced schedule with a mix of cardio, strength, and flexibility exercises to keep things interesting and achievable. Listening to a motivational book like Paul Attia’s outlive may help you further to understand the benefits of exercise on your overall Longeveity.

Stay Hydrated and Fuel Properly

Winter air can be dehydrating, so don’t forget to drink water, even if you’re not sweating as much as you would in summer. It’s amazing how little we tend to drink when exercising in the cold, but we are often still sweating and need to replace those fluids quickly. Proper hydration supports energy levels and muscle function, which is especially important in colder weather. Additionally, prioritize nutritious meals and snacks that include complex carbs and protein for sustained energy. Preparing a healthy snack for after your workout can give you something to look forward to and help refuel your body for recovery. Oatmeal and protein shakes are a great post exercise routine to get in to. You may find a banana before the routine is a good start to your morning exercise schedule.

Incorporate Indoor Workouts on Very Cold Days

For those days when it’s too cold or icy to exercise outside, have a home workout routine ready. Bodyweight exercises, such as squats, lunges, push-ups, and planks, can be easily done at home without any equipment. Virtual classes, from yoga to strength training, provide a structured environment and keep you on track with your goals. For variety, mix in some quick, high-intensity interval exercises like jumping jacks or burpees. Online workout platforms and apps are also fantastic options to stay motivated indoors. Remember, you don’t have to spend a fortune on equipment or virtual classes; there are plenty of free and low cost alternatives out there, like DownDog for Yoga and the Nike Fitness app. The latter is free and has some excellent workout programmes you can use.

Find a Workout Buddy or Group

Accountability can significantly boost motivation, so find a workout buddy or join a local fitness group. Many cities, especially those with large expat communities, have fitness groups for activities like running, yoga, or indoor sports. You can find these on sites like meetup.com or Internations. When you commit to working out with someone else, it’s less likely you’ll skip a session. If local options are limited, consider joining virtual fitness challenges or connecting with friends through workout apps that allow you to track each other’s progress. You may also find getting a virtual coach to be a good idea, people like Coleman Coaching can help you lose weight and keep fit through daily or weekly calls helping you to observe your regime.

Staying active through winter might seem challenging, but with the right approach, you can stay on top of your fitness goals even in colder months. For expats, adapting your workouts to a new climate can be a rewarding way to settle into a new environment. By planning ahead, layering up, staying hydrated, using indoor alternatives, and working out with others, you can make winter workouts enjoyable and effective. It’s also important to know that some healthcare insurance policies actively reduce your premium if your BMI is less than a certain limit, so staying fit can actually save you money when looking for healthcare insurance. By embracingthese tips you can build a consistent routine that supports both body and mind through the winter season.