Staying Active During the Colder Months
As the seasons change and the weather becomes colder and colder, it may be tempting to stay inside and stay cozy lounging under your blankets, but being physically active is just as important as ever. It is recommended that adults get between 150 and 300 minutes of moderate physical activity each week to maintain good health and stave off chronic diseases such as heart disease. Physical activity during the colder months has an array of additional benefits, including but not limited to: improved immune function, improved mood (and reduction of seasonal affective disorder), improved energy levels, reduced isolation, and improved cardiovascular health. Cold weather often leads to increased strain on the cardiovascular system as the body works harder to stay warm, and physical activity promotes improved circulation and reduced blood pressure as well as increased overall respiratory health. Exercise also helps to improve mood through the release of endorphins, neurotransmitters (signals) which help reduce stress and improve mood.
Working out during the cooler season can sometimes be easier when performed indoors. I for one am a proponent of home workouts during the fall and winter as I can get through the exercises, I want to within the comfort of my own home on my own schedule using my own equipment; it is helpful that I am a Certified Personal Trainer so I can make up my own workouts easily, but home workout plans can be found online easily. There are video tutorials and online classes you can utilize to help ensure you are doing the exercises with good form. Some of the easiest types of workouts to do at home are bodyweight exercises or resistance exercises; these can be done with minimal equipment and are beginner-friendly.
When I find I have the time, I also love getting out to my local gym to get my workout on. Gyms are great for both beginners and more seasoned exercisers alike because they have a wide variety of equipment as well as classes and personal trainers who can assist you in developing a good exercise regiment. Gyms tend to have a good mix of free weights and machines so you can choose what feels comfortable to train on, especially if you have any types of conditions or limitations which restrict what tools you are able to use to exercise. Group classes at gyms are good for people of all skill levels as the group instructors are trained in accommodating people of all ability levels; most gyms will offer classes such as Zumba, spin class, aquarobics, etc. Another popular form of physical activity that is quite popular now is racquet sports such as pickle ball and tennis; these sports can be performed indoors in recreation centers.
The winter is also a great time to embrace the cold weather activities available during the season; this includes skiing and snowboarding, ice skating, snowshoeing, walking and hiking. Spending time outdoors is especially beneficial during the winter months as it can provide your body with an extra dose of Vitamin D— this can provide a boost to your immune system during the cold and flu season. All of these activities can be high calorie burning activities depending on the intensity of the activity. When engaging in activities outdoors it is important to make sure you dress appropriately for them—especially since many of these activities take place in the snow; it is important to layer for warmth to stave off frostbite and hypothermia. When engaging in intense activities such as these it is also important to make sure you fuel your body appropriately; eating a balanced meal with plenty of energy-steady carbohydrates, protein, and healthy fats will ensure you have sufficient energy to perform these activities.
Another essential element for staying active during the winter months is motivation! Before beginning to engage in physical activity, it is good to set realistic goals. When setting any type of goal, it is good practice to develop SMART goals; SMART is an acronym for specific, measurable, attainable, realistic, and time-based. An example of a SMART goal is, “I will hike outside for 20 minutes a day every other day this week.” Smart goals help keep track of progress towards goals to help you stay motivated. Additionally, getting a workout buddy can be beneficial to help keep motivated when being physically active as they can provide accountability support and keep you on track, even when it might get hard to stay motivated.
Local fitness communities or online challenges can be another outlet for finding motivation to stay active during the colder months. Local fitness communities can provide accountability support and provide scheduled activities to make sure you can stick to your physical activity goals. Online challenges can provide similar support, but are even easier to integrate into your schedule as you can perform activities on your own schedule.
When engaging in physical activity during the colder months, it is imperative to pay attention to safety considerations. The easiest safety consideration to pay mind to is weather conditions—always be sure to check the weather conditions before heading to where you are performing physical activities; there may be unsafe conditions which can cause injuries if you are not aware. It is also important to make sure you stretch before begin engaging in physical activities as this can help with injury prevention.
As the weather gets colder, it's crucial to maintain physical activity for overall health and to prevent chronic diseases. Adults should aim for 150 to 300 minutes of moderate exercise weekly, which has benefits like improved immune function, mood, energy levels, and cardiovascular health. Home workouts can be convenient, using bodyweight or resistance exercises with minimal equipment. Gyms offer a variety of equipment, classes, and trainers for all fitness levels. Winter activities like skiing, snowboarding, and hiking provide high-calorie burning opportunities, but it's important to dress appropriately and fuel your body with balanced meals. Setting realistic SMART goals helps maintain motivation, while workout buddies and local fitness communities can offer support. Always consider safety by checking weather conditions and stretching before exercising.
