F rom long walks and bike rides to tennis matches and rounds of golf, summer naturally inspires people to be active. But as the weather cools and holiday to-dos pile up, many of us try to maintain the same pace that felt easy during the warmer months, only to end up feeling burned out. Instead, local North Shore experts suggest using winter to shift toward a more sustainable, consistent wellness routine that balances movement, strength, recovery, and stress management. Here's how to put those principles into practice during the most wonderful — and chaotic — time of the year. YOUR BODY'S WINTER RESET As the days shorten, our circadian rhythm changes in response. "Natural sunlight is the primary anchor for our body's internal clock," says Dr. Jeremy Smiley, MD, a physician with Endeavor Health on the North Shore. "When our light exposure drops, our biological systems can easily lose their rhythm, blurring the lines between when we should be alert and when we should be resting." With reduced daylight often comes lower energy levels, and your workouts should evolve to meet those biological changes. How to Align Your Fitness and Recovery Routine With the Season WORDS BY KRISTEN GEIL, NASM-CPT
TRAIN SMARTER, NOT HARDER THIS WINTER
Instead of forcing yourself into an intense fitness regimen, let your goals evolve with the season. "Winter is a great time to hone in on strength," says Kate McKechnie, DPT, owner of Northfield-based Thirty One Physical Therapy. Functional strength training supports the complex movements needed during cardio. Running, for instance, requires hip mobility, core stability, and lower body strength, all ideal focuses for winter training. Strength and mobility work can also help offset the postural changes that come with colder weather, notes Kenna Johnson, NASM-CPT, co-founder of Sona Fitness in Evanston. "When we're all bundled up, there's more rounding through the spine. A proper functional strength workout that works on postural muscles can help alleviate a lot of that [discomfort.]" PRIORITIZE CONSISTENCY OVER INTENSITY Once you’ve adjusted your workouts, the real challenge is sticking with them. "Don't rely on motivation — create a routine," says Cindy Snyder, owner of Engage Pilates in Evanston. "Scheduling workouts ahead of time removes the daily decision-making, and finding an indoor activity you genuinely enjoy makes it much easier to stay consistent when the weather is cold." That might mean swapping HIIT classes for lower- impact activities like Pilates or yoga. “Prioritizing quality of movement can be just as valuable as intensity,” she adds.
ASPIRE ON THE SHORE // 33
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