We all know exercising is good for our bodies. And I’m sure your doctor also constantly reminds you of this fact. In colder months, however, when it is time to layer up, we often reduce our physical activity.
But it’s important to remain active year-round. So, what’s the solution? Make sure you engage in safe, cold-weather activities.
Ideally, thirty minutes of moderate-intensity aerobic exercise, such as brisk walking and biking, should be performed five days a week, according to the American Heart Association. In addition to cardiovascular benefits, regular movement lowers your risk of type 2 diabetes, improves attention span and processing speed, and improves mood.
As a whole, being active contributes to both physical and mental health. However, that’s just scratching the surface. In this article, we will explore the benefits of physical activity in the winter as well as some options for doing it.
A healthy, happier, and more productive you, can be achieved by staying active in winter.
There is no better time to catch colds, flu, and other viruses than winter. Fortunately, regular exercise can help you keep these unwelcome guests at bay.
Through physical activity, our immune system is boosted by increasing white blood cell production, our body’s defense against pathogens. Studies have shown that 30 to 45 minutes of aerobic exercise 4-5 times a week combined with a balanced diet and plenty of sleep actually reduces your risk of getting a cold by 20 to 30%.
As well as being hard on our bodies winter can also be hard on our minds. The shorter days and fewer hours of sunshine can exacerbate seasonal affective disorder (SAD), a type of depression characterized by fatigue, low mood, and a lack of motivation. Fortunately, exercise has powerful antidepressant properties.
As a result of physical activity, endorphins, the body’s feel-good chemicals, are released, elevating mood and combating feelings of anxiety and stress. Taking a brisk walk outdoors can boost your mood and help you positively embrace the winter season.
Several factors contribute to weight gain during the winter. Some include shorter days, longer nights, cold weather, decreased exercise, and changes in sleep habits. Our tendency to overindulge on special occasions and the abundance associated with holiday meals can add several pounds to our weight as we enter the New Year.
The good news is that exercise can help you maintain your weight or even lose weight despite seasonal temptations.
According to studies, “We have solid evidence that exercise does, in fact, help you fall asleep more quickly and improves sleep quality,” says Charlene Gamaldo, M.D., medical director of Johns Hopkins Center for Sleep at Howard County General Hospital.
“But there’s still some debate about what time of day you should exercise. I encourage people to listen to their bodies to see how well they sleep in response to when they work out,” she adds.
Exercise has been shown to increase brain volume in the parts of the brain that control thinking and memory. “Even more exciting is the finding that engaging in a program of regular exercise of moderate intensity over six months or a year is associated with an increase in the volume of selected brain regions,” says Dr. Scott McGinnis, an instructor in neurology at Harvard Medical School.
As well as improving mood and sleep, exercise also reduces stress and anxiety, which can boost memory and thinking indirectly. Often, cognitive impairment occurs as a result of problems in these areas.
Feeling sluggish and tired all the time? Inactivity can worsen fatigue, making it harder to get out and move. Your energy level will rise when you exercise because it increases your heart rate, gets the blood flowing, and releases endorphins.
Ultimately, your body thrives on movement, just like your car engine requires regular maintenance to keep running smoothly. It is possible to suffer a cascade of negative consequences if you don’t exercise during winter.
It is essential to find activities you enjoy and that fit your lifestyle in winter to stay active. To get you moving, here are some ideas.
The possibilities for working out at home are endless, no matter what your fitness level or goals may be. For starters, try these ideas:
Depending on your interests and goals, there are many great indoor fitness options, including:
There are plenty of outdoor activities to keep you active this winter, regardless of whether you live in an area without traditional winter sports or want a change of scenery.
It doesn’t matter how small the change is — it can make a huge difference. Try to fit in short bursts of exercise throughout the day, and gradually increase the durations and intensities of your workouts. But, most importantly, find activities you enjoy.
Winter is a time when excuses pile up like snowdrifts when it comes to exercising. To get you moving, we need to dispel the following myths:
Finding activities that you enjoy and can fit into your schedule is the key:
While exercising in cold weather is generally safe, it’s essential to take precautions:
Absolutely!
Having even a little activity is better than having none at all. A small change, such as taking the stairs instead of the elevator or walking for 15 minutes a day, can have a significant impact.
Image Credt: Daniel Frank; Pexels
The post Do Not Leave Your Health in the Cold: The Importance of Staying Active in the Winter appeared first on Calendar.
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