How to Stay Active in the Winter
The winter months are approaching, and so is the happiest time of the year! Holidays and New Year celebrations with family and friends are upon us, and so is a break from our busy daily lives.
While early winter brings holiday joy, it also brings darker days, cold weather, and a lack of motivation to be outside.
The winter months often see a decline in people’s overall activity levels, whether it be time spent outside or intentional exercise.
It can be hard to stay active during the winter months when the cold weather keeps us cozy under blankets. In the summer, long days and longer exposure to sunlight stimulates our bodies to make more serotonin, which is the neurotransmitter responsible for elevated mood. However, serotonin synthesis becomes downregulated in the winter time when daylight hours are shorter. Instead, our bodies make more melatonin, which is the neurotransmitter that causes us to feel sleepy. Melatonin causes us to become tired earlier, which can leave us feeling lethargic and unmotivated to be active.
Activity is so important to maintain, whether in the summer or the winter. As we know, activity improves cardiovascular health, reduces excess body fat, improves muscle strength, reduces stress, and improves mood and sleep, among other things. Engaging in daily movement can do wonders for your physical and mental wellness.
How can we stay motivated in the winter time?
Bundle up. Whether your preferred movement is a run, a jog, or a walk, put on those layers and get outside. Breathing in fresh air will help you mentally reset, and the layers will help get the blood flowing in your muscles to get you feeling ready to move. Sometimes the fresh air is all you need, no matter how cold it is!
Choose some indoor movement. Sign up for a virtual workout or dance class, or find a virtual class on YouTube! There are so many options for getting us moving indoors if you can’t get outdoors one day. You can also book an indoor workout at a location other than home to get a change of scenery.
Find a workout buddy! Whether it’s a walk with a friend or booking a workout class together, having someone to help keep you accountable can help you stay active. It’s more fun to move with a friend, and you can help motivate each other.
Try hot yoga. This is a great way to move in a really warm environment! Get the benefits of strength and flexibility while getting a good sweat in. Yoga improves mood and reduces stress, and can be a great way to recenter during the winter time.
Schedule time for movement. Sometimes our busy lives can get ahead of us, and we find ourselves not being able to get up and move even when we wanted to. Try setting a daily reminder on your phone to move, or find a time that consistently works best for you. If you have 10 minutes between meetings, try a quick walk outside. Even 10 minutes will benefit your body in so many ways!
Movement helps us feel more energized and happier, which can be key during the winter when short days make us feel down. You don’t need to commit to intense exercise every day to say that you moved. Any movement counts, and the effort to keep moving will reward your body with better overall health. Sometimes the cold air is all we need to wake up and get moving!
By Jessica Kaplan