The cold weather strikes and I feel like I want to go into hibernation until you spring is upon us.

There is nothing warmer weather to get people into the outdoors, full of motivation to get fit.

Winter has the opposite effect. It is dark, cold and bleak but there are loads of benefits if you can get up and moving.

I love summer but I actually find training in winter better. In summer, you can overheat. In winter, you might start off freezing but it doesn’t take long before you are shedding the layers.

Exercising on a cold, winter’s morning is enough to have me feeling good for the rest of the day but there are a few things to consider if you want to train through the colder months.

Hydrate. In winter we sometimes forget to keep drinking water when we exercise but it is important to make sure you still put back what you lose working out.

Layers. A few items of clothing are a good idea in winter so you can shed layers as you warm up. 

Buddy up. Working out on your own can be tough at the best of times, let alone in the cold and dark of winter. I am loads more motivated if I commit to meet someone else to train with than if I just plan to go on my own.

If it makes you feel any better, and I certainly do, we’ve passed the winter solstice, which means the light hours in the day are getting longer and we are heading, albeit slowly, towards spring.

If you can stick it out in winter then you will be at an advantage health and fitness-wise when the warmer weather arrives.

Winter is reportedly a good time to also get outside for some Vitamin D.

Australia’s leading vitamin D brand, Ostelin conducted a survey that found Australians to be ignorant when it came to understanding the important role it plays in maintaining strong bones.

In a statement, Professor Robin Daly, Chair in Exercise and Ageing at Deakin University, said “bone health is instrumental to overall health” for all ages suggesting “getting up, getting out and getting active” to future-proof your bones.

“Even if it’s just a few minutes each day, bringing exercise and the outdoors together gives you a greater chance of bolstering your vitamin D levels and supporting healthy bones,” he said.

Apothecary Kitchen owner Ben Armstrong and Mullen Natural Health naturopath Peter Mullen are teaming up to hold an evening about fermentation at Charlestown on July 25.

The night is a fundraiser for Apothecary Kitchen head chef Dan O’Sullivan, who has been diagnosed with cancer.

Mr Armstrong will deliver demonstrations on how to ferment foods while Mr Mullen will talk about the benefits for good gut health.

Find out more at www.mullenhealth.com.au/events/fermenting-for-dan.

Being active in winter has a ton of reported benefits, including strengthening the immune system. Here is a workout to blast away the cold and warm you up:

Use a 5 minute warm-up and five to 10-minute cooldown.

5 squats, 5 push-ups (you can do this on your toes or use a table or wall to make it easier), 5 lunges on each leg, 5 rows or pull-ups with dumbbells, run, walk or skip for 1-3 minutes;

Increase each exercise to 10 repetitions then run, walk or skip for 3-5 minutes;

Increase each exercise to 15 repetitions then run, walk or skip for 5-10 minutes.

Winery Running Festival, July 16, Hunter Valley: Offering 42.2km, 21.1km, 10km, 6km and 2km for kids. www.wineryrun.com.

Variety Spin 4 Kids, August 4, Honeysuckle: Get a team together or take on the challenge by yourself to ride for six hours on a stationary bike, raising funds for disadvantaged children in our area. www.variety.org.au/nsw/event/variety-spin-4-kids.

Lake Macquarie Running, August 27, Warners Bay: Raising money for the John Hunter Children’s Hospital Neonatal Intensive Care Unit (NICU), there are 21.1km and 10.5km options plus a 4km kids scamper. www.lakemacrunning.com.

Renee Valentine is a writer, qualified personal trainer and mother of three. r.valentine@fairfaxmedia.com.au.