How To Stay Healthy, Fit And Safe During Winter Season
Dropping temperatures and shorter days can make it harder for even the most motivated people to get up and go exercise. But there are many good reasons to get your heart pumping during the winter despite the easy excuses not to.
For example, because exercise is a natural mood lifter, it can prevent the cold and dark of winter from dampening your spirits, says the NHS. Physical activity burns calories and helps fight winter weight gain, which is something to consider around often indulgent winter holidays. Importantly, some research shows that exercise boosts your immunity to help keep you from getting sick.
It’s important to know how to stay healthy year round. After your doctor says you’re healthy enough, you can try these heart-pumping activities for the winter months, no matter where you live or what the weather is like.
Many people feel tired and sluggish during winter. This is due to the lack of sunlight, which disrupts our sleep and waking cycles.
With temperature going as low as 10 degrees, it is safe to say that winter have finally arrived in Delhi. Chilly weather is surely a delight, but it is also accompanied by increasing number of cravings for comfort food and laziness. Not wanting to leave the cosy blanket is one of the top reasons for people skipping workouts and going to the gym. Well, exercise indoors if it is required but do not let winter be the only reason for gaining weight. You can switch to indoor exercises or high-intensity short-duration workouts during winter. HIIT and Tabata are popular short-duration workouts that can be included in your workout routine in winter
Steph’s tips to staying fit and healthy in winter:
• Get outdoors in natural daylight as much as possible to raise vitamin D levels (huge benefits for the heart, skin, immunity and mental health).
• Another way to boost vitamin D is to lose 5% or more of your body weight, vitamin blood levels will rise and cholesterol lowers. This is achieved mainly through exercise but also by eating more ‘good’ fatty foods such as fish, specifically salmon.
• Increase your Omega 3, flaxseed powder or oil, chia seeds, and walnut intake! Research suggests these supplements have anti-inflammatory effects, protect the skin, and have some impact on mental health.
• Eat more fruit and veg. It is really important to continue to include your five portions of fruit and veg in your diet, even though you feel like filling up on comfort food. Grab a clementine or satsuma instead of reaching inside the box of Quality Street.
• Drink more milk and dairy products. Cheese, yoghurt and fromage frais are great sources of protein, vitamins A and B12 and calcium which keeps our bones strong. Think about choosing semi-skimmed or skimmed milk and go for the low-fat plain yoghurts.
• Have a bowl of porridge for your breakfast; it boosts your intake of starchy foods and fibre, keeps you fuller for longer, gives you lots of energy, stops you snacking, and the oats contain lots of vital vitamins and minerals. Why not add a banana or berries and try and use skimmed or semi-skimmed milk for an added nutrient and health boost?
• Write down THREE reasons why you want to exercise – the office party, extra portions of Christmas pud, holiday plans. Have a goal, this will help you to be more decisive.
• De-stress with exercise and meditation. Stress is shown to make you feel tired.
• Get a good night’s sleep – go to bed and wake up at the same time every day. Keeping a routine will keep your mind and body alert and motivated. But, at the same time, don’t be afraid to slow it down if your schedule is getting too hectic!
• Think about activities the whole family can do together and get them out of the house into the fresh air. Ice skating or a walk around the park, maybe? Be active!
• Dress in layers that are easy to take on and off, and that is made up of sweat resistant materials. Wear sunscreen when exercising outside – yes, even in winter! If it gets snowy, the sun can reflect off the snow and damage your skin just as it would in summer!