Hello blog readers! Over the last couple of months, I’ve covered many different aspects of exercise and fitness and spoken about many hot topics within the fitness industry.

Most of the time, I’ve focussed on the physical benefits of exercise in terms of improved fitness, body shape and health, so in this week’s blog, I want to focus on how exercise can make you feel mentally, looking specifically at a few common things that can happen to anyone at this time of year, as the days are shorter and the weather can really put us through our paces.

In Scotland, we are particularly affected by lack of daylight in the winter and when this is combined with poor weather, it’s inevitable that our happy hormones take a hike and we can feel lethargic, despondent and lacking in motivation to head out to the gym.

Any exercise can help:

A client of mine heard an interesting piece on the radio the other day, that while any exercise is beneficial for your health (as the good old saying goes – something is better than nothing), it’s specifically exercise that lifts your heart rate that has the biggest impact on the body and the mind.

I must say that I agree with the radio debate that my client told me about and here’s why; Yes, any exercise is good for us, it gets us moving and makes us feel good, but exercise that lifts our heart rate and puts our body under a little bit of stress increases blood flow, which is good for all our muscles in the body and releases those ‘feel good’ endorphins that will make us feel better and improve our mood.

During the winter months, with the dark days and typically cold, wet weather, it’s all too easy to feel low and lethargic which affects our moods, our motivation to exercise, our food choices and even sleep patterns.

Speaking of the mental benefits to working out, exercise is about 80% in your head. As many of you might have heard from the ‘fitness fanatics’ in our lives, ‘the hardest part is getting started’ and that’s very true.

Most people will be extremely good at talking themselves out of a workout rather than into it. So next time you find yourself throwing those trainers back in your wardrobe and crashing out on the sofa, try and turn it around.

Take control of the voices in your head and get your fitness gear or your swimming costume on. As small or as little as possible – if you can just get yourself over that hurdle, you will be well and truly on your way to a positive state of mind even before you release any endorphins!

One of the biggest benefits of sticking to some kind of fitness routine is social. Unless you’re off for a solo run or a cycle, you’re likely to be taking part in some kind of exercise where you’re meeting other people – even if you’re working out in the gym or going swimming, you’ll get chance to chat with people poolside, in the changing rooms or as you pick up weights.

The psychological benefits of this kind of social contact shouldn’t be underestimated, as this sense of belonging is known to impact on our mental health and sense of wellbeing.

Equally, if you’re meeting people at the gym, taking part in a group fitness class or do a regular team sport, it makes you accountable.

It’s all too easy to talk yourself out of going to the gym as a solo exerciser when the rain is pelting down and it’s dark outside, but if you’re arranged to meet a friend or you’ve booked a regular slot at a group fitness class, you’ve made a commitment and need to show up.

A bit of a hint for those of us who don’t particularly like the winter months and feel it puts us off exercise is to change the time that you do your workout. If you go to the gym before or after work - when it’s dark in the winter months - try and change the time you workout if you can. Go at lunchtime or commit to going over the weekend when it’s light as you’re less likely to talk yourself out of it.

Whatever kind of exercise you like to do, don’t go into hibernation mode over the next few months. Stick with it and your body – and mind – will thank you for it.