Prioritize Your Health This Winter

Research has shown that levels of physical activity vary with the seasons and that poor or extreme weather (like our wonderful Canadian winters) are very often deterrents to physical activity. This is concerning as there is a very compelling link between physical activity and your immune system. Specifically, research has shown an inverse relationship between moderate exercise and illness risk (Nieman & Wentz, 2019). This means that as our participation in moderate intensity exercise rises, our risk of illness decreases! You might be asking, between the current global pandemic which has many gyms and fitness centres closing and the colder weather looming, how do we stay active? Well, with a little creativity and proper outdoor attire there are so many ways to stay active and prioritize your health this winter. Check these out:

Utilize the Stairs

Stair sprints can be a great high intensity leg workout. If you live in a house or apartment building you’ve most likely got a set of stairs at your disposal. If you don’t have a lot of time- stair sprints (or jogs) are great. They elevate your heart rate quickly and engages every major muscle of the lower body -glutes, hamstrings, quads, abs and calves. 

Modification for beginners: add in walking intervals. Try walking 3 flights of stairs and running 1 flight.
Progression for advanced exercisers: Try climbing two stairs at a time or doing an active rest interval. This could be something like jumping jacks or jump squats at the end of every flight.

Try Group Fitness

Group fitness classes are a way to get out of the house, get active, enjoy some socialization and oftentimes try something new! Group fitness is the middle ground between working out alone and hiring a personal trainer. In a group class you have the benefit of a trainer demonstrating all the moves and correcting you to ensure you are safe.

A group class will also hold you accountable. Most group classes require that you book your spot ahead of time- and will often get charged if you cancel last minute. This will encourage you to stick to your scheduled class. Remember: consistency is key if you want to see progress towards your goals!

Try an at Home Workout

There are so many fun and simple ways to get active and stay fit at home. Also, home workouts are amazing because you can wear WHATEVER you want, listen to your music AS LOUD as you want, and workout ANYTIME you want. Doesn’t that sound appealing? Be sure to check out my Guide to At Home Workouts here to take the guesswork out of home workouts. I’ve even included an easy to follow 30 minute workout that requires minimal equipment!

If you’re looking for easy to follow online workouts you can do from home- check out Sydney Cumming’s YouTube channel here. Sydney is a CPT and uploads a new workout everyday spanning anywhere from 5 minutes to over an hour! Whether you’re new to exercise or workout everyday- her channel has something for you. As a personal trainer myself I give her the biggest stamp of approval- her videos are fun, educational, and have a PURPOSE. Check her out!

Continue to Workout Outside

Cold weather doesn’t mean you can’t workout outside. Actually, getting active outside in the winter has some distinct advantages versus the summertime.

• There is no excessive heat or humidity which makes breathing easier and the colder temperatures can actually make you feel more awake and energized.
• You may be able to workout longer.
• Working out outside is a great way to get some sunlight aka Vitamin D which will positively impact your overall mood.

If you do decide to brave the colder temps and get active outside, here are some pro tips to stay safe and warm while getting in a good workout.

• Layer your clothes. Firstly, make sure your base layer isn’t cotton- when cotton gets wet with either snow or sweat the moisture gets trapped and it will make you feel both colder and heavier. For your base layer choose something that pulls moisture away from your skin like the moisture wicking fabrics used in most high performance sportswear. Check out this simple base layer from MEC here. It comes in 3 neutral colours and is really well priced! Once you have your base layer add a layer of fleece followed by a thin, waterproof layer.
• Be aware and know the signs of hypothermia. Hypothermia is when your body temperature has fallen below 35 degrees celsius. Symptoms include – mental confusion, lack of coordination, slurred speech, sleepiness and cold hands and feet.
• Stay Hydrated. This seems simple but when we work out in the cold we may not feel thirsty even though we are moving around vigorously. Set a timer to remind yourself to drink water.

Remember, take ownership of your health! Don’t let the colder temperatures or the closure of your gym prevent you from staying active. With just 20-30 minutes of moderate activity a day, we can strengthen our immune system, improve our moods and tone up our bodies. Prioritize your health this winter, take good care of your body and mind. 

And yes, while winter is just around the corner but don’t forget to celebrate fall while you still can. Check out some of our fall content here.