Stay active (and keep warm) during Chicago’s winter with these expert fitness tips

As winter blankets Chicago in frigid temperatures and shorter days, staying active becomes a challenge for many. Personal trainer and fitness expert Nadezhda Trujan offers practical advice to help Chicagoans maintain their fitness routines, improve mental well-being, and embrace the season’s unique opportunities.

Indoor Workouts to Beat the Chill

For those looking to stay warm indoors, Trujan suggests choosing activities based on personal preferences and available spaces. “Start your morning with light exercises on a mat: yoga, Pilates, or stretching,” she says, emphasizing that just 20 minutes can set a positive tone for the day. High-intensity interval training (HIIT), Tabata, and strength training with weights or resistance bands are great for those seeking more intensity, while functional body-weight exercises like planks and squats work well at home.

Trujan also highlights creative options like dancing, which not only boosts physical health but also uplifts the mood. “Play some music and dance—it’s a great way to stay active and happy!”

Outdoor Fitness: Safety First

Exercising outdoors during a Chicago winter requires preparation. Trujan recommends dressing in layers: a moisture-wicking base, an insulating layer, and a waterproof outer shell. Proper warm-ups and continuous movement are essential to prevent injuries. “Breathe through your nose to warm the cold air before it reaches your lungs,” she advises.

Combat Seasonal Depression with Movement

Physical activity is a powerful tool for beating the winter blues. “Workouts release endorphins, dopamine, and oxytocin, which improve mood and reduce stress,” says Trujan. Team sports like tennis or soccer, along with trends like puppy yoga, combine fitness with social interaction and joy.

Building a Routine for Beginners

For those new to fitness, Trujan emphasizes setting realistic goals and finding enjoyable activities. A structured plan and a comfortable environment can make all the difference. “Exercise should feel like self-care, not a burden,” she says, suggesting working out with a friend or hiring a trainer for added accountability.

Nutrition and Winter Fitness

A balanced diet is crucial for maintaining energy. Slow-digesting carbs, protein, and healthy fats fuel workouts, while fruits and vegetables support immunity. Staying hydrated, even in cold weather, is equally important.

Cold-Weather Benefits

Exercising in the cold has perks, such as increased calorie burn and improved focus. “The crisp air is refreshing, and outdoor workouts combat seasonal depression,” says Trujan.

With the right mindset, preparation, and activities, winter can be an opportunity to stay fit andembrace Chicago’s frosty charm.

Those interested in booking with Trujan and learning more about fitness can follow her on Instagram @nadin.sholudko.