Getting outside and exercising in winter when you do a sedentary full time job

[LoveBeingAMum555]

I am mid fifties, I do Yoga, Pilates and Strength Training at the gym but the amount of outdoor exercise I do has dropped massively since I stopped running due to issues with my knee and hip. I love hiking at the weekends but some days I drive to the office, sit for 8-9 hours then drive home and sit on the sofa, which is not doing me any good.

I live in a tiny rural village so walking from my home in the dark before or after work isn't great (not many pavements or streetlights). For that reason cycling to work isn't a great option in winter either.

I work in an industrial area but there is woodland and a river bank nearby with paths which are popular and I could go out at lunchtime, it would just require footwear and possibly a spare coat at work (I have to dress quite smartly for the job). I have subconsciously convinced myself this is a hassle and I don't have time.

None of this is impossible, I just need to make some new habits I think. Do you make yourself get outside and exercise in winter? Does it make you feel better/help your fitness? Or do you just accept that winter is going to mean more time indoors? I would love to hear from someone who has found that there are real benefits from getting a walk outside every day.

As you've noted yourself it's habit. I walk before and after work and at lunchtime (all near work). i feel much better for getting out! It only takes a minute or 2 to change your shoes if you need to.

I go out for a long 1hr to 1.5hr walk every day but I wfh so it’s easy for me. I do it for my mental health more than I do for fitness (I strength training, spin and do yoga for fitness). I really notice it in my mood if I skip it.

I recently realised that all the exercise I’d do is outside! Up to two dog walks a day, and I play an outdoor team sport all year round. A few years ago I also took up a bootcamp style class that is outdoors in all weathers. In the dark evenings they use portable lights. Much nicer and safer than running along dark lanes. The sudden change in weather recently has made it harder to get going but it’s a great community and we’re all in the same boat. I always feel great afterwards.
I also wfh at a desk but only 4 days a week.

I don't get much outside time at this time of year either OP so l make up for it at weekends - park run onna Saturday and a 5/6 mile walk gonna Sunday which sets me up nicely for the week ahead

I walk at lunchtime, along the prom . My DH works out of town so goes for a walk in the slightly muddy nature reserve near him, but he’s not smart at work.

I think make the effort, take a change of shoes. I’m feeling the aftereffects at the moment of stopping moving so much in the day, office job, and its knackered my hips. Keep moving!

Sounds like walking at lunchtime is the most achievable option but I agree that time/motivation can be a barrier. This is what I try and do in winter with mixed success.

Can you extend your working day to accommodate a longer lunch break and just try and force yourself into it?

Maybe try and get colleagues to join you? Or would 'walking meetings' be allowed? This is one of my work's latest initiatives for informal one to ones, we go for a walk in the local woods and sometimes even go and sit on the swings in the park.

Perhaps the habit will stick after a while? You might find you're more productive in the afternoon, helping with the time argument.

I cycle to work in all weathers (it takes 30mins to get there). Also when I am at work, I choose to go to the loo which is on the 3rd floor so regularly go up lots of stairs which gets the legs moving.

I do walk to the shops and carry lots of shopping (which I count as weight lifting!).

Getting motivated when it is cold and wet is harder definitely but the exercise helps me with trying to keep warm.

I've bought a walking pad for exactly this reason. I'm trying to establish a routine though so its not a magic bullet.

I walk a minimum of an hour a day not necessarily in one hit, I feel so much better for it, being outdoors is fabulous for mental and physical wellbeing.

Thanks all, really helpful comments, especially the suggestion about extending my working day to fit a walk in at lunchtime which struck a chord, its all about priorities I guess.

So yesterday and today I took my hiking boots and a different pair of trousers, spent a few minutes getting changed and walked 2 miles in 35 minutes. It felt so good even though it was drizzling yesterday, I just needed to push myself to do it.

I also love the idea of walking meetings, that is brilliant, I am going to take that on board.

I have to exercise around my working day so keep running kit in the car plus sports bra and shorts in my work bag, put those on in the toilets before leaving work, and then I can divert off for a run on the way home before I hit relax mode.

It's more awkward at the moment as an injury means I need to run on the flat and my neighbourhood isn't suitable, so need to drive elsewhere which sucks more time out of the day.

I have a walking pad now. Something to consider?

I walk my dogs for an hour a day every day (not stuck in an office though). In your situation I would get out at lunchtime and either do a walk before work in hi-viz with a headtorch, which is how I start my day, or after work or both. Like you, no lights or paths for a majority of my walk, plus arthritic knee! But getting outside is a priority for me.

I bought a walking pad - mainly because i'm sick to death of all my local walks. I feel I've done them a million times and the thought is just too boring - I have no desire to go for a boring walk. Now I pop a TV show on and have a good march.

Great idea 💡 👍