When winter hits, it’s tempting to hibernate. This particularly goes for those who live in areas where it starts to get dark very early and/or there’s a lot of snow or freezing rain. However, your body needs you to stay active in winter, even when all you want to do is curl up by a fire with a mug of something hot.
Reasons to Stay Active Through Winter
Here are the reasons you should focus on physical activity even through the winter.
Boost Immunity
Data shows moderate exercise reduces your risk of catching a contagious disease. Winter is cold and flu season, both because the cold, dry air favors the growth of viruses and because we spend more time indoors. In addition to getting your shots, staying active can help reduce the number of colds you get.
Improve Mood
Physical activity releases endorphins, which improve your mood and mental health. This can help counter the “winter blues.” Many people get seasonal affective disorder (SAD), and exercise can help when combined with light therapy to increase UV exposure.
Maintain Cardiovascular Health
Heart attacks are more common in winter. When it gets cold, our heart has to work harder just to stay warm. Our blood vessels also narrow in our fingers and toes to preserve heat, which elevates blood pressure. Blood also thickens and forms clots faster. Keeping your heart healthy with exercise helps it deal with the inherent extra work winter brings.
Control Weight
Admit it – you eat more over the holidays. With winter feasting and decreased outdoor activity, many of us put on some weight. Keeping up with exercise helps keep post-holiday weight gain under control.
Tips for Staying Active During Winter
So, how do you get yourself to go out and exercise no matter what winter brings? Here are some tips:
Dress in Layers
It’s always a good idea to dress in multiple layers when you go outside in winter. For exercise, wear a moisture-wicking base layer to keep sweat from your skin, an insulating middle layer for warmth, and a waterproof outer layer to block wind and precipitation.
Dressing in layers also makes it easier to take something off when you get too hot.
Choose Appropriate Footwear
If walking or running outside, make sure to wear shoes with good traction. Ice can cause significant injury and if the temperature has been hovering around freezing, trails and sidewalks may have patches of nearly invisible black ice. If ice is a real concern, add ice cleats.
Engage in Outdoor Activities
Walking, hiking, and jogging are still doable in the middle of winter. However, you might increase your enthusiasm by taking up a winter sport. Consider snowshoeing, ice skating, sledding, or cross-country skiing. These make great whole-body warmups and give you something to look forward to that’s specific to winter.
Indoor Alternatives
If it’s too cold to safely exercise outdoors, line up indoor alternatives. Some options include home workout circuits, yoga or pilates, dance classes, and active housework. Climbing up and down the stairs works well too. If there’s a large indoor mall nearby, you can go there and walk circuits…some places have mall walking clubs.
Plan Ahead
Monitor the weather and plan your exercise schedule accordingly. Take advantage of slightly warmer days for outdoor workouts and consider indoor alternatives when fluctuating temperatures are likely to create more ice or when it’s going to be just too cold.
Stay Hydrated
Dehydration is common in winter. The cold makes you feel less thirsty and potentially drink less than you need. Keep drinking water when you exercise. Use a thermos flask to keep the water slightly warm if exercising outside.
Warm Up Properly
Cold weather can make your muscles and joints stiff. Be extra careful to do a thorough warm-up and cool-down with dynamic stretches to reduce the risk of injury.
If you’re looking for great winter workouts, especially if you are working out in a limited space, check out Sworkit Health. Our total well-being solution supports fitness and nutrition and we can help you develop a winter exercise plan that will keep you active and healthy until spring.
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