It can be challenging to stay active when the weather begins to get colder. Here are some tips to help you maintain your health and keep moving.
Benefits of Walking
Staying active is one of the best ways to boost both physical and mental health. It can help you sleep better, strengthen your immune system, lower blood pressure, improve balance, build stronger bones and muscles, and reduce anxiety. The CDC recommends at least 150 minutes of moderate-intensity exercise per week, which breaks down to about 30 minutes a day, five days a week.
Ideas for Winter Walks and Wellness
Here are tips to help you exercise in the colder months:
Layer Up and Head Outside
Even when the sun isn't out, there are still plenty of things to do outdoors. If you don’t mind the cold, bundle up and take a walk - your body can adjust to the temperature change quite quickly once you’re outside and get moving. A warm hat and gloves can also go a long way in keeping you warm. Exercising in colder weather can actually make your body work harder, which benefits your cardiovascular system and can keep your heart healthy.
Plan Out a Route In Advance
While spontaneous walks are great, planning and tracking a specific route can help you monitor your progress. Just make sure to choose a safe, well-known path.
Listen to Something You Enjoy
Make your cold-weather walks more enjoyable by listening to a podcast, audiobook, or your favorite music. A little distraction can help you forget about the chill and keep you entertained. Music can be calming, while an audiobook can engage your brain. Save these for your walks to keep yourself motivated.
Bring Provisions
Walking can be tiring, so it’s important to stay hydrated and energized. Bring a bottle of water and some healthy, high-energy snacks like fruit or nuts. A thermos with a hot drink is also a great way to stay warm and refreshed during your walk.
Take the Stairs
Try to take the stairs instead of the elevator or escalator if you’re able to. Taking the stairs is beneficial as it burns calories, improves your heart health, reduces the risk of stroke, and strengthens your muscles.
Stay Motivated With Friends
Inviting a friend or neighbor to walk with you is a good way to stay social, active, and accountable. If you have someone else checking in, you're more likely to keep up with your winter walks and stay the course.
Make Sure To Get Outside
Don't let the chilly winter weather keep you indoors—bundle up and embrace the outdoors! Your body and mind will thank you. Remember, staying active is a journey, and every small effort makes a difference.