How do you stay active when it's cold and dark?

Winter is when good intentions go into hibernation. It's dark when you leave for work, dark when you come home, and the sofa has never looked more persuasive. We are not going to pretend otherwise. We are going to suggest ways to keep moving that respect the season, and that might even make you like it a little.

Chase the light

Daylight is the scarcest resource of winter, so spend it well.

• Move at lunchtime. A walk or run in the middle of the day might be the only outdoor light you see on a working weekday.
• Use weekend mornings. Crisp, bright, empty paths. Some of the best outings of the year happen on a sunny January Saturday.
• Choose lit routes after dark. Parks often close or go pitch black. Well-lit streets, promenades and riverside paths with lamps are better company.

Be seen

When it's dark or gloomy, make yourself obvious. The UK Highway Code advises pedestrians to wear or carry something light-coloured, bright or fluorescent in poor daylight, and to wear reflective items, such as armbands, sashes, waistcoats or jackets, in the dark, because drivers using headlights can see them from much further away. A small head torch or clip-on light helps you see the ground and helps others see you.

Dress in layers

The classic winter mistake is to dress for standing still and then overheat after ten minutes. Dress for how you will feel once you are moving.

• A thin base layer that doesn't hold damp.
• A warm mid layer on properly cold days.
• A light outer shell for wind and rain.
• Hat and gloves. Easy to pull off and stuff in a pocket when you warm up.
• Something dry for afterwards, if you are travelling home from a session.

You should feel slightly cool when you step outside. That chill is temporary. Our page on running in the rain covers wet-weather kit in more detail.

Keep an indoor option

Some days are simply not outdoor days: ice, sideways rain, darkness at four o'clock and no motivation at all. Have an indoor plan ready so the choice is "which", not "whether":

• A swim. The pool is warm, bright and the same in every season. Our page on lap swimming without boredom can help.
• A class you have booked in advance: yoga, spin, dance, climbing.
• A short session at home, stretching, mobility or a few strength exercises, with the radio on.
• An indoor walk. A museum, a gallery or a covered market counts as a perfectly civilised winter outing.

Make plans with people

Winter is when social commitments do the heavy lifting. It is far harder to cancel on a friend standing at a cold corner than on yourself in a warm bed.

• Book the class with a friend.
• Join a club night or group run with a fixed time.
• Schedule a weekly walk with someone you want to see anyway.
• Plan something to look forward to: a winter hike with a long lunch, a skating rink, a day trip somewhere frosty and beautiful.

Lower the bar

The goal of winter is not to achieve great things. It is to arrive at spring still in the habit of moving. So:

• Shorter counts. Fifteen minutes outside is better than an hour you never do.
• Any movement counts. Walking to the shops, dancing in the kitchen, sledging with children.
• Keep the streak loose. Miss a few days in a cold snap; pick it up again without fuss.
• Reward yourself. A hot chocolate after the walk, a bath after the swim. Winter is a season for comfort, so let it be part of the plan.