Staying Motivated Through Shorter Days
During the summer months, there are so many hours of sunlight that fitting in a walk outside isn’t such a challenge. If you’re an early riser, you can get up with the sun and fit in some miles before the chaos of the day picks up. If you prefer evenings, after dinner strolls are a great way to fit in steps while connecting with your family. Lately, though, the sunrises have been coming later and later—and when my husband and I go for a walk after dinner, we often find ourselves stumbling along dark sidewalks before we make it home. And it’s just a matter of time before we put those evening walks on hold until spring returns.
As the days get shorter, it can be so easy to make excuses—to end up moving less because there just aren’t enough hours of sunlight in the day. But during the darker, cooler months, it’s even more important to get outside during those few hours of sunshine. It’s important not just for your physical health but for your mental health, too. So don’t let the growing darkness drain your motivation!
Here are some tips to help you keep moving as daylight dwindles:
Shift Your Schedule
As the daylight hours decrease, it might be necessary to change up your routines. If you’re used to walking after dinner, consider walking before dinner instead. Or fit in a walk during your lunch break, while the sun is at its peak. As an added bonus, those mid-day walks will also be some of the warmest times to walk as the temperatures drop. And even 15 to 20 minutes of sunlight will give your mood a boost and kick up your energy.
Don’t Forget to Layer
I love walking outside on crisp, fall mornings—but those morning walks can get chilly. Make sure you’re prepared with plenty of layers—from jackets to hats (or headbands) to light gloves. I keep some of the more important accessories in my car, so I’ll always be prepared. And I make sure to grab and extra layer before I run out the door (I prefer full-zip hoodies because they’re easy to take off and put back on as the weather conditions change along the trail).
If you’ll be walking around sunrise or sunset, reflective gear may also come in handy—to make sure that everyone around you can see you. And you might want to bring a headlamp—or some other source of light—just in case you need some extra illumination to get you back home again.
Enjoy the Seasons
Update your listening material for your fall and winter walks. Maybe that means a spooky Halloween audiobook for October, a fall-themed cozy mystery for November, and a holiday classic for December. Maybe it means updating your playlist with extra-upbeat music or finding a fun podcast. If you need an extra burst of coziness to keep you motivated, feel free to bring your favorite warm seasonal beverage to keep you toasty warm and happy.
Recruit a Buddy
It’s not always easy to keep yourself motivated—but it can be easier to stick with your routines if you’re not alone. If you’ve got a walking buddy who’s planning on meeting you every Wednesday afternoon or Friday morning, you’ll be less likely to turn on that new Netflix series instead of getting out for your walk. There’s also safety in numbers—and not only will you feel more comfortable walking with a group, but you’re also more likely to be seen.
Challenge Yourself!
I often talk about how we’re all motivated by different things. Some of us can stick to a routine, while others need something else to keep them going. If you need to work toward a goal to stay motivated, make a plan and stick with it! Challenge yourself to get a certain number of steps per day…or miles per week…or walks per month. Track your progress through an app or in your planner, or print out some kind of tracker. Need some ideas? Check out our different monthly walking challenges!
Keep Your Eyes on the Prize
Maybe you need an actual prize to look forward to—some kind of a treat for achieving your goals. It doesn’t have to be anything big. It can be a small gift or a muffin from your favorite bakery. But while you’re dressing in your cool-weather layers and heading out for a walk when others are curled up on the couch, remember the health benefits: reduced stress levels, a stronger immune system, a healthy body, and a boosted mood. Those alone are amazing benefits!
It may be so easy to skip that evening stroll when the weather gets cooler and the days get shorter—but your motivation doesn’t have to shrink with the daylight hours. It just takes a few adjustments to keep walking through the fall and winter—and, along the way, you might just find that you enjoy the sights and smells, the peace of less-crowded trails, and the satisfaction of keeping it up while others call it quits.
How do you stay motivated to walk when days get shorter? Do you have any tips to add?
