2 days ago
Winter health wake-up: ditch the couch now to avoid summer regret later
If you're feeling sluggish, commit to a warm-up and three quick sets of two exercises. If you still want to leave after that no guilt.
Image: Airam Dato-on /pexels
It's pitch dark when your alarm jolts you awake. Your bed is warm, your room is icy, and the mere thought of your gym shoes makes you want to pull the covers over your head.
But here's a truth that most of us ignore: when your body begs you to hibernate, that's exactly when you need to move the most.
Winter comforts now, summer sadness later
Every July, thousands of South Africans slip into what experts call 'winter inertia', that quiet slump when warm meals and Netflix feel like self-care, but chip away at your energy, mood and immunity.
According to a 2022 "South African Journal of Clinical Nutrition" study, local adults gain an average of 2 to 5 kilograms over the colder months' weight that rarely just 'melts away' come spring.
This weight creep fuels a vicious cycle of sluggishness, stress and even mild depression. Behavioural psychologists say shorter days throw our body clocks out of sync, dropping serotonin (our natural feel-good chemical) while raising melatonin, the hormone that makes us sleepy.
Add a drop in vitamin D and a spike in carb cravings, and you've got a recipe for seasonal blues and stubborn winter weight.
Pressing pause costs more than you think.
'Your body doesn't have a calendar,' says Marlie Hattingh, Planet Fitness X HYROX Master Trainer based at Planet Fitness Wanderers, Johannesburg.
'It doesn't know it's July, it knows momentum. Once you stop moving, it's harder to start again. Health doesn't take a holiday just because the temperature drops.'
Hattingh, known for her honest, no-fuss approach to functional strength training, has seen what happens when people take a 'see you in September' attitude to wellness.
'One winter off can undo months of progress, not just physically, but mentally too,' she says.
Use winter as your secret training season
But it's not all doom and gloom. Research shows people who stick to regular movement, even light exercise, cope better with winter fatigue and stress.
A 2019 "British Journal of Sports Medicine" review found that just 30 minutes of moderate exercise five times a week can cut the risk of winter blues by up to 30%.
Hattingh's tip?
'Don't overthink it. If you're feeling sluggish, commit to a warm-up and three quick sets of two exercises. If you still want to leave after that, no guilt. But nine times out of ten, you'll keep going.'
Marlie Hattingh is a Planet Fitness X HYROX Master Trainer based at Planet Fitness Wanderers in Johannesburg.
Image: Marlie Hattingh
Make it social
Winter isolation makes the couch feel like your best friend, but your body needs people. Sign up for a group class, bring a friend along (many gyms, like Planet Fitness, offer Buddy Tags so you can bring a mate for free or at a low cost) or invest in a personal trainer for accountability.
Turn the cold into your secret weapon
Cold outside? Warm inside. Heated yoga studios, indoor swimming pools, and even hot Pilates classes keep your body working and your mind from drifting into hibernation mode.
Hattingh adds, 'Heat-based training helps muscles stay supple and can even help your body burn extra calories trying to keep warm.'
Feed your winter wellness
What you eat is half the battle. According to dietitian Mbali Mapholi, known for her evidence-based approach to sustainable weight management, 'Winter is when we crave carbs and comfort food, but it's also when mindful eating matters most.'
Mbali's winter nutrition non-negotiables: Boost vitamin D: Think fatty fish like salmon, egg yolks and fortified cereals.
Stock up on omega-3s: Walnuts, sardines and flaxseeds help fight inflammation and mood dips.
Eat immune-boosters: Citrus, peppers and berries load you with vitamin C.
Love your gut: Probiotics like yoghurt and kimchi can help keep your digestion and immunity on track.
Hydrate smartly: Cold air dehydrates you faster than you realise. Sip herbal teas and broths to stay warm and hydrated.
Start small, stay strong
If you need inspiration, Marlie points to her client, a 64-year-old woman who couldn't hold a plank for 10 seconds when they met.
'Three months later, she's doing 90 seconds with a 10kg plate on her back, and she's dropped nearly 10 kilos. Not because winter was easy, but because she showed up. That's it.'
So, yes, winter is cold, and the couch is tempting. But you'll thank yourself when spring comes and you feel stronger, lighter and ready for summer with no need for a crash diet or frantic workouts.
Your next step? Get up. Move a little. Eat better. And remind yourself: comfort now is fleeting, but consistency now lasts far beyond the cold.
