Fitness - Winter Wellness: Embracing the Chill

Connect & Grow Magazine: Issue 21 June 2025

Brrrr, we are coming into June, and in Melbourne, Australia, it’s the time when all of a sudden (& it always surprises me!) the temperature drops, we suddenly have cooler, darker mornings and evenings. The crisp air catches me out, the sun dipping lower earlier each day, and there are generally fewer people hanging around outside.... Winter in the Southern Hemisphere is a time many dread, but at 61 years young, I see it as a season brimming with opportunity.  For decades, I’ve helped people navigate the challenges of fitness and wellbeing, and I know firsthand that embracing the change, rather than fighting it, is key to thriving through the colder months.

Let’s face it, shorter days can impact our mood and energy levels. The urge to hibernate is strong (and in the gym space, I see the participant numbers drop throughout the cooler months. But.....surrendering to the couch and a mountain of comfort food isn’t the answer. Instead, let’s harness the unique energy & fabulous season of winter and use it to build physical and mental strength.

Adapting Your Workout Routine:

My clients often ask how to adjust their fitness routines as the weather turns.  The key is adaptability.  Outdoor running might become less appealing, but that doesn't mean your activity needs to cease.  Consider:

●     Indoor options: Gyms, yoga studios, and even home workouts become lifesavers. Explore online classes – a world of options is available, from gentle stretching to high-intensity interval training (HIIT). I’ve personally found both mat work & reformer Pilates or yoga incredibly beneficial for maintaining flexibility and core strength as we age (plus they are all classes I teach in my own home studio!).

●     Embrace the cold, but in a way that lights you up.  I remember one holiday being in Austria over January, running along the canals 🙂.  Beautiful blue sky, sunshine, fabulous scenery but oh so cold, snow on the mountains, ice in the water.... You could just walk instead. It’s all invigorating!  Just remember to dress warmly in layers, protecting your extremities.  Listen to your body and don’t push yourself beyond your limits, especially if you have pre-existing conditions.

●     Focus on strength training: Building muscle mass helps to maintain bone density and boost metabolism, which is crucial during the colder months when we tend to be less active. Don’t shy away from weights; even light weights can make a significant difference. And have fun with it! Go to a kettlebell class, a pump class, or a good old-fashioned aerobics session combining the weights with a bit of cardio.

●     Nourish from within: Winter is the perfect time to nourish your body with warming, wholesome foods. Think hearty soups, roasted vegetables, and comforting stews. Check out Kathy Ashton’s recipes in this magazine. One of my favourite go-to recipes is a lentil soup packed with nutrient-rich vegetables (soak the lentils first!).

             It’s satisfying, warming, and very good for us, nourishing the body and soul!  

●     Don't forget hydration! While you might not feel as thirsty in the colder months, maintaining proper hydration is essential for overall well-being. Keep a water bottle handy and sip throughout the day, or make yourself some clear soup or herbal teas.

●     Prioritising Mental Wellness:

            The shorter days can impact our mental health.  To combat this, I recommend:

Prioritising sleep:  Aim for 7-8 hours of quality sleep each night.  A dark, quiet room and a regular sleep schedule can significantly improve your mood and energy levels.

Mindfulness and meditation:  Even a few minutes of daily mindfulness can help to reduce stress and improve mental clarity.

Connecting with others:  Social connection is vital.  Make an effort to spend time with loved ones, even if it’s just a phone call or virtual coffee date.

Winter doesn’t have to be a season of hibernation and sluggishness.  With a mindful approach to exercise, nutrition, and mental wellbeing, you can thrive throughout the colder months and emerge feeling stronger and more resilient than ever.  Listen to your body, embrace the season's unique energy, and remember, it’s never too late to prioritise your health and wellbeing – at any age, I’m living proof of that, and remember, the journey of a thousand miles starts with the first step....

Written by

Vivienne Derwent

‘Inside Health, Outside Vitality’

Vivienne Derwent

B.HSc. ANTA

M:0402 076 103

Email: viv@vnutri.com.au  

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(C) Break Free Consultancy 2025

Disclaimer: All information is accurate at the time of publication and subject to change