Exercising in the summer feels easy – strolling to the gym in the early morning sun, going for an outdoor swim or hitting the tennis courts with friends are all perfectly enjoyable when there’s plenty of daylight and warmth.

Winter fitness, however, is a different story. It’s not often you open the curtains onto a grey, drizzly scene and think: I’d really love to head out there for a workout.

However, there are ways to stay fit and healthy in winter, whether that’s varying up your workout routine, prioritising sleep and hydration or simply upping your steps. Here Stuart Cash , Group Personal Training Manager at David Lloyd Clubsshares his top tips.

For outdoor exercise, warm up indoors

The thought of heading out into the freezing cold for a run can feel extremely daunting, which is where a short indoor warm-up can help. ‘Cold muscles are stiffer and injury prone. Investing 10-15 minutes raising your pulse and doing some dynamic stretches prior to heading outside to train can help to regulate body temperature and avoids shocking the system,’ says Cash .

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‘Staying warm helps maintain and regulate core body temperatures, as the cold can increase blood pressure and worsen respiratory conditions. By conducting a simple warm up indoors we can regulate our system which will lead to improved performance when heading outdoors,’ he adds.

Drink water, even if you don’t feel like it

You might spend the summer months glugging water, but hydration can often slip in winter, as our bodies do not make us feel as thirsty in the cold. ‘However, hydration is significant during the colder months as we have an increased fluid loss when breathing in dry air,’ says Cash . ‘Drinking water also helps to regulate body temperature which can impact outdoor training as temperatures drop.’

Try something new

If you feel motivation waning in the cold winter months, it could be a good time to mix up your exercise regime, introducing new and exciting elements.

‘Winter is a great time for experimenting with new classes, such as yoga, Pilates, or meditation to ensure we are staying as active as possible,’ says Cush . ‘These holistic wellness practices can also improve our sleep quality which is important to maintain energy levels and recover properly after higher intensity workouts.’

Grab a friend or join a class

Sadly many women feel uncomfortable exercising outdoors alone in the dark, which is why finding a workout buddy can be particularly helpful in winter. It also provides a reason to get sweaty. ‘If motivation seems lower while the days are shorter and darker, consider teaming up with a friend or taking part in a class to keep your fitness routine on track. This improves accountability, motivation and enjoyment and can help us to push harder in the gym and discover new exercises,’ says Cash .

Try exercising at a different time of day

If you tend to workout either first thing or last thing in the day, the short, dark daylight hours of winter can be off-putting. If possible consider a lunchtime workout, or swapping your 6am exercise session for running to work a little later. ‘Exercising before 3pm improves evening melatonin onset to improve our sleep quality. For those who feel the shorter days and longer nights, planning your workouts before this time can be a game changer,’ adds Cash .

Embrace ‘movement snacks’ between festive canapes

No one is going to begrudge you a little festive indulgence in the run-up to Christmas, but if you are concerned about the implications on your health and weight, then squeezing in movement where you can will help.

Cash says: ‘If you do find yourself eating a bit than usual, some light activity, like a brisk 45-minute walk or a short resistance-training session within a couple of hours after a meal can help your body manage the extra energy effectively. A simple ‘movement snack’ can make a real difference to how you feel.’

Keep up the vitamin D

Government advice is that everyone should consider taking a daily vitamin D supplement during the autumn and winter. However, you can help get your levels up with exercise too, says Cash . ‘Moderate-intensity exercise can help maintain vitamin D levels during the winter months. Although it is still important to supplement this during decreased daylight hours, exercises such as light weight training, swimming or cycling at a steady pace have been shown to improve production of vitamin D which is vital from November to February,’ he says.

Measure your steps

One of the best ways to keep yourself on track in winter is simply to keep your step-count up. Heading out for a morning aerobics session in the rain might feel overwhelming, but a lunchtime stroll in the crisp winter sun? That’s doable. And guess what, if you do manage to do it, you’re actually a biohacker!

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‘According to a recent study, 7 in 10 don’t realise that simple practices such as step counting, meditation or sleep tracking fall under the umbrella of biohacking,’ says Cash . ‘These measures can help strengthen our minds and bodies to prepare for future training, so we fully understand our progress and where improvement needs to be made.’

Rest between workouts

While many of us struggle with exercising at all in winter, others might have the opposite issue: doing too much. ‘Rest and recovery are important, yet one in three Brits see rest days as ‘lazy’ or ‘unproductive’’ says Cush . ‘Recovery is all the important during winter, as the cold can slow the body’s natural recovery processes and increase the risk of injury and illness. Muscles, tendons and ligaments become stiffer and less flexible in the cold – heightening the importance of thorough warm-ups and cool-downs to prevent injury.’ A good excuse to spend your post HIIT day chilling on the sofa then.

Prioritise sleep

If the winter time means party season for you, then social outings can easily get in the way of a good night’s sleep. By all means enjoy your festive parties, but try to keep some balance when it comes to your kip – it certainly means you’ll be likely to exercise, along with other health benefits.

‘Poor sleep can reduce insulin sensitivity, dampen training performance, and lower testosterone,’ says Cush . ‘In fact, studies show that extending sleep by just one hour a night in sleep-deprived individuals can increase testosterone by around 15%. Prioritising good sleep not only supports your workouts but it also strengthens your defences against colds and winter bugs.’

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Seek out saunas

‘Currently only 8% of Brits use saunas as a method for recovery, despite their growing presence and popularity,’ says Cush . ‘Over winter, saunas not only warm us up, but also support recovery by relieving muscle tension and reducing stress. Saunas can also improve skin health during the dry winter month, as well as preventing cold and flu through improving circulation.’ An excuse to get warm in winter? Yes please.