Exercise is great for your mind and body all-year-round – and especially during the winter months. But come the first chilly day of the year so many fair-weather walkers and runners hang up their outdoor clothing, walking boots and running shoes - and head indoors.

Their excuses come as thick as heavy snow: It’s too cold, wet, icy, dark and unsafe. There are, however, many reasons to carry on exercising outdoors during the darker, chillier months.

Winter exercise is good for the mind and body

If you read all the research it reveals that cardiovascular activity during winter is a great mood booster – and might even burn a few more calories. In particular, outdoors activity can improve the symptoms of the winter blues. Experts suggest that just half an hour of daily activity in daylight hours is all it takes.

Cardiovascular exercise is also great for improving circulation. And it’s even claimed that training on colder days leads to a slightly higher calorie burn. Some health experts believe that your body needs to work harder to stay warm in plummeting temperatures.

Of course, walking and running in wintry conditions can often prove to be a tougher workout. Just think about the extra effort required to run against a head wind, jump big puddles or to walk through snow.

How to get yourself out the door to keep fit this winter

The toughest thing about winter exercise is finding the strength of mind to pull on your trainers or walking boots and step out the front door. One of the best tips is to tell yourself that you’ll walk or run for just five minutes and if you still can't be bothered you can come home again. The chances are the opposite will happen and you’ll want to keep on running or walking.

If you still lack the self-discipline to keep to an exercise timetable then find a likeminded friend to join you. Making a pledge with a pal to walk or run together several times a week will help most people’s motivation.

Another tip is to make a winter exercise goal, such as  signing up for a 5k or 10k race in April or a charity walk next spring. Alternatively, set yourself a target of losing a set amount of weight by the Easter holidays. That way, come the warmer weather you’ll have the confidence to wear shorts and t-shirts.

Wear the right outdoors clothes to suit the occasion

There is no such thing as bad weather only the wrong clothes. The key for comfort in winter is to wear lots of layers, then peel off a layer as you get into the walk or run and warm up.

The basic clothing for winter running includes: Sweat-wicking baselayers, a windproof or waterproof jacket or a gilet, tights, gloves, headwear and socks. Also choose grippy footwear to beat the wet, mud and ice on pavements and trails.

The basic clothing for winter walking includes: Sweat-wicking baselayers, fleece, wid and waterproof jacket, wind/waterproof trousers, gloves, hat, walking socks and waterproof walking boots.

Now there is really no excuse for staying indoors and sitting on the sofa all winter!