Springs Athletics Club member Charmaine Botha shares practical advice on staying active and motivated during the colder months.

Winter can make it harder to stay active. What are the biggest challenges you personally face during the colder months, and how do you overcome them?

With every season come advantages and disadvantages. In winter, the air is crisp and fresh. Being active is definitely more rewarding, especially if you have a hot bubble bath or a fireplace to return to afterwards. It’s the little things.

As a member of Springs Athletics Club, how does being part of a club help you stay consistent in winter?

In winter, our club still hosts time trials every Tuesday, and we continue with our club runs. On Mandela Day, July 18, we have a 67-minute run from The Deli which also reminds us what a privilege it is to be fit, healthy and able to run.

What advice would you give to someone who struggles to stick to their fitness routine during colder days?

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You have to set goals for yourself in life. Achieving goals, even small attainable ones, is a magnificent feeling. I think sticking to your fitness routine is a symbol of sticking to many other things in your life. It is where discipline starts.

How important is it to adjust your training routine during winter and what changes do you typically make?

For us runners, safety is a priority. We train with lights and reflective gear during the winter months. When we are a group of only females, I also take my dog along on our runs in the dark.

Taking precautionary measures in winter should always come first. What role does nutrition play in staying healthy and active during the winter season?

Nutrition in winter is key. Getting the necessary vitamins and eating healthy food should never be an afterthought.

Although winter is not the time for salads, you should still eat plenty of fruit and vegetables to stay on top of your health. Extra vitamin C, echinacea and ginger root can help keep many colds at bay.

Staying hydrated also remains important, especially if you are using heaters, fireplaces or air conditioners to stay warm.

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For beginners or people returning to exercise after a break, what are some realistic ways to get started during winter?

First of all, it’s never too late to start any kind of training or exercise. If you have taken a few weeks off, you should not pick up where you left off. Take a few steps back and slowly ease yourself back into training.

If you have a wearable heart rate monitor, it is always wise to keep an eye on your heart rate. A consistent resting heart rate when you wake up each morning is a good sign that your body is adapting to or recovering well between training sessions.

Have you noticed any mental or emotional benefits of staying active during winter?

Leading an active lifestyle has many psychological benefits. Studies have shown that exercise, in any form, increases your dopamine levels, also known as the happy hormone.

During winter, when the weather is grey and miserable, a 30-minute exercise session can lift your mood for up to 48 hours.

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Looking ahead, what are your top three recommendations for anyone who wants to stay fit, healthy and motivated throughout winter?

• Set yourself a goal and write it down. Then hold yourself accountable and stick to it.
• You are your own worst enemy, your best friend and your only motivator. Use that to your advantage.
• Make sure your bathroom scale is in working order, always.