I get it. On a drizzly autumn day, motivation to exercise can be at an all-time low. I’d much rather curl up on the sofa with a hot chocolate and my cat! But staying active in the colder months is vital for boosting energy levels and supporting mental health. Here I’ll share the strategies that work for me — so they can help you too.

1. Find Your ‘Why’

If we don’t know why we want to exercise, it’s hard to stay motivated. And I don’t mean vague goals like “keeping fit” or “losing weight.” Instead, focus on the positive feelings you get from moving your body.

For me, it lifts my energy and reduces stress. For others, it might sharpen focus at work or provide a chance to socialise and make new friends.

When you’re lacking motivation, remind yourself of the immediate benefits exercise brings — and let that motivate and drive you forward.

2. Check Your Schedule

Our bodies like a variety of stretching, strengthening and cardio type exercises, BUT life is busy, and fitting in exercise can feel impossible. But often, there are hidden opportunities. Look through your diary: do you have five spare minutes here and there?

If not, sneak in movement while waiting for the kettle to boil or during TV adverts. Try “power breaks” at work, a short YouTube yoga session with the kids, or even a kitchen dance party!

Be kind to yourself — you don’t need the gym five times a week. So if you can fit in small, regular bursts of movement, it will soon add up.

3. Build Healthier Habits

Little tweaks to your daily routine can make a big difference. Take the stairs instead of the lift, or park a few minutes further from work to increase your step count. These simple shifts gradually raise your activity levels without much extra effort.

4. Make the Most of Seasonal Nutrition

It is important to fuel our bodies well to give us the energy to exercise. Thankfully, autumn is packed with nourishing, energy-sustaining foods!

• Pumpkins and squashes: complex carbs that release energy slowly, perfect for steady activity.
• Leafy greens like kale and spinach: rich in iron and magnesium to support muscle recovery.

My tip: batch-cook soups and stews, then freeze them. That way, you’ll always have a wholesome meal ready even on those busy days!

5. Mix Indoor and Outdoor Workouts

Colder mornings don’t mean you’re stuck indoors. Often, it warms up by early afternoon, which can be ideal for a lunchtime walk or run. I actually prefer exercising when it’s cooler!

Those indoor workouts, home routines, or exercise classes are perfect for those wet and windy days!

6. Find an Accountability Partner

Do you know someone else keen to keep fit? And do you remember what I discussed in step 1? Share your “why” with each other, and use that to stay on track together. Motivation is stronger when you’re not going it alone.

7. Seek Professional Advice if Injured

If an injury is holding you back, don’t ignore it. Seek professional guidance (and treatment, if needed) so you can safely return to activity with confidence.

Final Thoughts

These are the approaches that work for me, don’t worry – they don’t have to be tackled all at once. Remember that evenadding small movements throughout the day makes a big difference to a healthier, active lifestyle, and that’s something to celebrate! 

I’d love to hear how you get on! Drop me an email at info@josteopathy.com. And if you’re struggling with aches or pains, you can book an osteopathy appointment here.

PS: Do you suffer from Gut Issues, Tension or Low Mood? If so click here to read my previous article.