No autumn blues: how to stay motivated when it’s grey outside
When the days get shorter, the sky stays grey and the sofa becomes increasingly tempting, many people lose their motivation to exercise. But now is the perfect time to stick with it – because if you persevere in autumn, you’ll start winter stronger, fitter and more balanced.
1. Light and exercise – your natural energy boosters
Less daylight causes our bodies to produce more melatonin (sleep hormone) and less serotonin (happiness hormone) – which makes us tired and sluggish.
Tip: Try to soak up as much light as possible during the day – e.g. on your walk to work or during your warm-up routine by the window.
Exercise also increases serotonin production. Just 30 minutes of training is enough to make you feel more alert and content.
2. Routine beats motivation
Motivation is fleeting – routine is reliable. Set fixed training days (e.g. Monday, Wednesday, Friday) and schedule them like appointments with yourself.
This way, training becomes a matter of course – no matter what the weather is like.
Tip: Arrange fixed training times with a training partner or book your course places in advance – this helps you stick to it.
3. Small goals, big impact
In autumn, it doesn’t have to be about setting new records. Set yourself realistic mini goals:
- 10 workouts by the end of the month
- 5 kg more on the leg press
- Try out 2 new classes
These small successes will make you feel good in the long term – and keep you motivated.
4. Energy from within: nutrition for grey days
Many people tend to crave sweets and fast food in autumn – but these only provide short-term energy. It’s better to choose foods that release energy slowly: oatmeal, nuts, whole grains and fresh vegetables.
Tip: Don’t forget vitamin D; it helps prevent fatigue and low moods.
5. Strong together in autumn: let the community carry you
A big advantage of the gym is that you’re never alone. Train in a group, attend a class or bring friends with you. Sweating, laughing and achieving goals together doubles your motivation.
