Brrrr…it is cold outside. The winter months are upon us, and the shorter daylight hours and lower temperatures can significantly impact our health and physical activity. We may have the temptation to hibernate inside, sitting and binge-watching our favorite shows on Netflix with our bowl of chocolate-covered popcorn and sweet treats. While the cold weather may make us less willing to keep up with our physical activity levels, finding alternative means for activity can help to bolster our health in the winter months.

A decrease in physical activity can slow down our metabolism, hindering weight loss efforts and affecting our immune system’s ability to fight off winter colds and flu. Decreasing our physical activity can also affect our mental health. The decrease in sunlight exposure could also lead to feelings of depression and sadness, which is often called Seasonal Affective Disorder (SAD). This condition can result in mood swings, low energy levels, and an increased likelihood of turning to food for comfort.

The Benefits of Staying Active this Winter

Staying physically active is one of the best ways to improve your mental and physical health, but it also offers many more benefits, including:

• Bolstering your immune function
• Helping you sleep better
• Improving your balance
• Lowering your blood pressure
• Reducing your anxiety
• Strengthening your bones and muscles

Health experts recommend getting at least 150 minutes each week of moderate-intensity physical activity. That’s about 30 minutes a day, five days a week.

How To Stay Healthy

There are more viruses around in winter, and since more people stay indoors in a warm environment and are not as active, there are more illnesses spreading around. One way to combat illness is to keep bolstering your immune system in the winter by staying active and eating a nutritious diet. Below are some tips to help you achieve that.

Exercise: Stay Active Despite the Cold

1. Embrace Indoor Workouts: When the weather turns too cold for outdoor activities, turn to some indoor exercises. Consider activities like yoga, Pilates, or even a home cardio routine. Many fitness apps offer guided workouts that you can follow from the comfort of your living room.
2. Bundle Up for Outdoor Fun: If the cold weather does not scare you away from outdoor exercise, make sure to dress in layers to stay warm and dry. Brisk walks, jogging, or even winter sports like skiing or snowshoeing can be invigorating ways to keep moving. Just remember to warm up properly to prevent injuries.
3. Incorporate Strength Training: Winter is a great time to focus on strength training. Building muscle helps improve your metabolism and keeps you strong throughout the year. Use free weights, resistance bands, or body-weight exercises to target different muscle groups.
4. Stay Consistent: Consistency is often the key to reaping the benefits of exercise and keeping you on track during the winter months. Set realistic goals and create a routine that fits into your winter schedule. Even short, regular sessions can make a big difference in your overall health.

Nutrition: Food is Fuel

1. Choose Seasonal Vegetables – Winter vegetables like sweet potatoes, carrots, and Brussels sprouts are not only hearty but also packed with nutrients. Incorporate these into your meals to boost your intake of vitamins and minerals.
2. Stay Hydrated – We know that it is important to drink plenty of water when it is warm out in the summer. It is easy to forget to drink enough water when it is cold, but staying hydrated is crucial no matter what season it is. Warm beverages like herbal teas or homemade broths can help keep you hydrated while also offering comfort during the winter months.
3. Winter is Great for Comforting, Nutritious Soups – Soups are a great way to stay warm and nourish your body. Make hearty soups with lean proteins, legumes, and plenty of vegetables. They are filling and can help keep your immune system strong.
4. Limit Sugary and Processed Foods – Winter is also a time for the holidays and all those tempting holiday treats and comfort foods. Remember as you are indulging, though, that excessive sugar and processed foods can weaken your immune system and affect your energy levels. Aim for balanced meals and healthy snacks to keep your body functioning optimally. During the holidays, it is ok to indulge but do not overindulge. Have a healthy snack before you head over to the family holiday dinner, or swap out grandma’s macaroni and cheese dish with a delicious and healthier squash casserole instead.
5. Plan Balanced Meals – Ensure your meals include a mix of protein, healthy fats, and whole grains. Balanced meals provide sustained energy and help regulate your body’s functions.

Other Wellness Matters

Wellness is not just about exercise and nutrition, though. Occupational health focuses on a whole wellness approach. Other wellness steps you can take to help yourself stay healthy this winter to reduce the spread of viruses include:

• Washing your hands frequently.
• Wiping down surfaces.
• Avoid touching the eyes, nose, and mouth.
• Getting enough sleep

Conclusion

We often associate summer with wellness because it is easier to stay active when the sun is shining and it is warmer outside. Winter is a wonderful time, though, to focus on your health and well-being. Now that you are thinking of staying active and eating healthy this winter remember to also schedule your yearly appointments with your healthcare provider. Regular check-ups are crucial for maintaining overall health and catching any potential issues early.

Stay warm, stay active, and stay healthy!