5 ways to stay active when it gets dark earlier

It's 5:30 p.m., and it’s already dark outside. You had every intention of going for a run after work or stopping at the gym, but now it's cold and dreary. Suddenly, heading home sounds a lot more appealing.

Rather than giving up on exercise until the days get longer, orthopedic surgeon Dr. William Kang suggests finding other ways to move that fit your schedule. 

Spoiler alert: Some might even be more fun than your usual workout.

1. Try a no-equipment workout in your living room

If you’re already home, you might not feel like going out. Fortunately, you can still get some exercise without putting your shoes on and making a trip to the gym.

Put on your favorite playlist, clear a little floor space and try this short bodyweight circuit:

• March or jog in place: Start with about a minute at a comfortable pace to get moving.
• Squats or sit-to-stands: Stand with your feet about hip-width apart, bend your knees and lower yourself as if sitting in a chair, then stand back up. For an easier variation, use a sturdy chair and sit down between repetitions.
• Pushups: Pushups are a great way to build upper-body strength without equipment. If traditional pushups feel too challenging, try them on your knees or against a wall or sturdy counter. For wall or counter pushups, place your hands on the surface, step your feet back, bend your elbows to bring your chest closer, then push away.
• Calf raises: Stand with your feet flat on the floor, rise onto your toes and slowly lower your heels. Hold a sturdy surface for balance if needed.
• Jumping jacks: This classic exercise is a fun way to get your heart rate up. For a lower-impact option, step one foot out at a time instead of jumping.

Try 8 to 12 repetitions of each strength exercise, resting as needed. March or jog in place and do jumping jacks for about 30 to 60 seconds each. If you're feeling comfortable, go through the circuit again.

Together, these exercises help build strength and get your heart pumping. Strength exercises offer different benefits from aerobic activities such as running or brisk walking, and both are important for staying active. How you perform each movement matters, too.

“Just because exercises are simple doesn't mean they're easy. These movements can be surprisingly challenging,” says Dr. Kang.

If you'd rather follow an instructor, an online workout can provide a guided routine without leaving home.

2. Turn exercise into a game with your kids

Of course, some evenings your plans don't fall apart because of the weather. They fall apart because dinner needs to be made and homework needs help.

If you have kids, Dr. Kang suggests turning some of that family time into a movement challenge. Instead of trying to squeeze in a separate workout, get everyone involved.

Here are a few games you could try:

• Freeze dance: Put on a favorite song and dance until someone pauses the music. Everyone freezes, then starts moving again when the music comes back on. 
• Follow the leader: Take turns choosing a movement for everyone to copy. Try jumping jacks, arm raises or your best silly dance move.
• Animal charades: Act out different animals while everyone else guesses. Waddle like a penguin, hop like a frog or stretch like a cat.
• Create a movement challenge: Let each person choose an exercise and take turns doing it together. Keep the game going for the length of a song. Can grown ups do more jumping jacks in 1 minute than the kids? Only one way to find out.

“When kids choose the moves, you might go from dancing to balancing on one foot,” says Dr. Kang. “Everyone gets moving, but to the kids, it just feels like playing. Be ready for lots of laughter!”

Give the kids room to invent their own rules and adjust the games to their ages and abilities. You might end up with an activity that becomes a regular part of your evenings.

3. Find a better time for your usual workout

Maybe you love your regular run or gym session. It's not the workout you want to change. It's the thought of getting started once the sun has gone down.

If that's the case, moving exercise to another part of your day might help.

Turn your lunch break into a walking break

If you spend most of your workday indoors, lunch may be your best opportunity to enjoy some daylight.

You could even invite a few coworkers to start a lunchtime walking group. Choose a nearby route that fits your break, agree on a meeting time and keep comfortable walking shoes at work.

Get moving before the commute home

Another suggestion from Dr. Kang is to exercise before you head home for the day.

Keep your workout clothes or running shoes at work so you're ready to go when your workday ends. If it's still light outside, take a quick walk or run nearby before starting your commute. Or, if your gym is on the way home, stop there before settling in for the night.

That way, you don't have to convince yourself to leave your warm, cozy house once you've gotten comfortable.

4. Make your outdoor workout work for colder weather

Sometimes an evening run or walk is the part of your day you look forward to most. If you'd rather keep that routine, you don't necessarily have to give it up when the temperature drops — but you may need to make a few adjustments.

Dress for the conditions

Start with layers you can remove as you warm up, including a moisture-wicking layer next to your skin. You may feel chilly when you first step outside, but your body will warm up as you exercise. A headband that covers your ears can help keep you comfortable without making you too warm.

Your shoes matter, too. Choose footwear that fits well and provides traction on the surfaces you'll be using. The shoes you wear for a run on a dry afternoon may not be the best choice when the ground is wet or slippery.

And don't forget about visibility. If you're exercising outdoors after dark, consider wearing a reflective vest. They're lightweight, inexpensive and can help drivers see you more easily.

Warm up

If you've been sitting or inactive for a stretch of time, give yourself a few minutes to ease into your workout rather than heading straight into a full-speed run.

Start with a brisk walk or easy jog. You can also try gentle movements, such as leg swings or arm circles, to get your body moving before increasing the intensity.

Pay attention to sidewalk and road conditions

Rain, fallen leaves or patches of ice can make the ground slippery — even along a route you know well.

And while chilly weather might make a workout uncomfortable, slippery conditions can create a more immediate concern for your joints.

"When you're watching every step to avoid slipping, you're not getting the same run you planned," says Dr. Kang. "That's a good time to switch to an indoor workout rather than risk a fall."

Check the weather and your route before heading out. On days when conditions aren't cooperating, you already have a living-room workout to fall back on.

5. Try an “exercise snack” when you're short on time

Some days, even a quick workout is hard to fit in. That's where an “exercise snack” — short bursts of physical activity you fit into your day instead of one longer workout — can come in handy.

These could be as simple as taking the stairs during a break, doing a few jumping jacks between meetings or dancing to a favorite song while dinner cooks. If you've got 10 minutes between meetings, take a brisk walk.

Those minutes can add up.

The Centers for Disease Control and Prevention recommends that adults get at least 150 minutes of moderate-intensity aerobic activity each week, along with muscle-strengthening activities at least two days a week.

Brisk walking can contribute to your aerobic activity goal, while bodyweight exercises such as squats and pushups can help you work on strength. Even if you're not reaching the weekly recommendations, some activity is better than none.

“Your routine doesn’t need to look the same year-round,” says Dr. Kang. “Think of indoor winter exercise as an opportunity to have fun and try something new. After all, basketball was literally invented as a way to stay active during the winter months.”

Helpful resources and next steps

Learn about orthopedic care at Ascension Saint Agnes

How to relieve low back and leg pain at home