When winter blows in, you can pull the blankets over your head and go back to sleep, or you can suit up and get ready to head out for an outdoor winter adventure! As posted on The American Heart Association (heart.org) website, there is no reason one needs to take a break from physical activity when the temperature drops. In fact, exercising in cooler weather has some distinct advantages over working out in warmer weather.
The winter season can be a challenging time to stay active, with colder temperatures, slippery conditions, and fewer daylight hours. But staying physically active is one of the best ways to improve mental and physical health and keep track of fitness goals. Joao Velasquez, a sophomore, commented on staying fit during winter months: “Stay focused, stay dedicated, do not freeze, and be mentally prepared for what’s coming.” As listed on The Centers for Disease Control and Prevention (cdc.gov) website, possible winter fitness tips include taking a stroll around a safe neighborhood or park, monitoring the weather and planning accordingly, dressing appropriately and planning winter activity accordingly, wearing layers to help guard against overheating and sweating and working out online by finding free or low-cost exercise videos to help do aerobics, dance, stretch, and build strength. Also consider doing some chores; look for ways to be physically active indoors. Housework such as vacuuming, sweeping, and cleaning all count towards physical activity goals. Look for volunteer opportunities that involve physical activity, such as walking dogs for elderly neighbors or shoveling snow.
During the frigid winter months, take initiative with respect to well-being. Health teacher Jennifer Kramer said, “The winter is the hardest time of the year to stay healthy because of holidays. Always plan your ‘treat’ meals, drink water, and get 30 minutes of exercise every day.” According to Oklahoma State University Medicine (osumedicine.com), it is important to boost the immune system in winter. With winter, illnesses come. Colds, the flu, and COVID-19 are just a few of the sicknesses that surge during the season. There are ways to bolster the immune system and reduce chances of getting sick (not just by washing hands). Eat a nutrient-rich diet. A balanced diet builds a healthy immune system. Fruits and vegetables are full of vitamins that fortify immunity, such as vitamin C and zinc. Be sure to get enough sleep. Studies have shown that adults need seven to nine hours of quality sleep every night to support a healthy immune system; teens need eight to ten hours of sleep. It is also important to prioritize mental health; mental health is just as important as physical health. The holidays may cause increased levels of stress. If struggling, there are ways to promote mental well-being. Some ways to help are to practice self-care, do not isolate, and seek professional help.
When working out in the winter, it is best to have a plan of what you are going to do and where you are going to go. Physical education teacher Robert Kolb explained that “The most important thing is to have a plan. If you want to go to the gym, swim, run on a treadmill, or just do plank holds, pushups, or curl ups, you must be consistent, and it all starts with a plan in the beginning. Take people who watch TV for example; during a commercial break, they can do pushups, curl ups, or plank holds for just a few seconds or a few reps.” Community programs are good for indoor workouts. Look for free, low-cost programs like Shape Up NYC, which offers free group fitness classes at various locations across the city. Gyms and fitness centers are great resources for indoor workouts. Consider local gyms like LA Fitness or specialized facilities like the Omni Fitness Center. Many offer indoor pools, courts, and a wide range of classes. At-home exercises are simple but beneficial for people who want to stay at home. Use indoor equipment like a stationary bike or resistance bands. Exercises like pushups, sit-ups, and squats can also be done at home. A great and effective way to exercise outdoors in the winter is by participating in winter sports. Enjoy activities like ice skating, downhill skiing, and sledding, which provide a great cardio workout. When you have that feeling of seeing nature and being outside, a great activity to do is hiking. Take a guided hike on a trail or create your own. Wear proper footwear and layers for freezing weather. If you do not have snow, another idea can be just to go for a brisk walk or jog outdoors. Consider running or walking in a park or on a city path.
Ultimately, staying fit this winter does not require extreme and intense exercises, just consistent effort and mindful choices. It is smart to prioritize physical activity, nourishing the body, and taking care of one’s mental well-being. By including these habits into your daily routine, you can navigate the colder months feeling energized, healthy, and ready to embrace the months ahead.
