Staying healthy and active during the cold winter months can be challenging. The air is colder, the mornings are darker, and the days are shorter. It’s easy to lack the motivation to take care of our minds and bodies, but this doesn’t mean it’s impossible. Follow along for tips on how you can stay healthy this winter season.
Set a Routine
Keep a routine that consists of quality sleep of at least 7-8 hours. Sleep is important for healthy brain function and physical health. Quality sleep can prevent you from getting sick by boosting your immune system, and it can reduce stress and help with mental clarity. Adequate sleep aids in the body’s resting and repairing itself. Avoid screens or high-energy activities 30 minutes before bed. Try a decaffeinated tea before bed and spend time unwinding from the day to transition your mind and body for rest.
Stay Active
Stay Active in the winter by doing indoor activities that get you moving and your heart rate pumping. Basic exercise routines such as stretches, jumping jacks, and pushups can be done almost anywhere. Walking is an excellent low-impact activity that can be done at any speed and in any location—even walking in place. Consider the space that is available to you, whether it’s your home, an apartment building hallway, or your local mall. There are also many free online exercise programs and apps that you can do from the comfort of your home.
Commercial Break
The cold months usually mean staying indoors and watching some of your favorite tv shows or movies. Take a commercial break in your own to refresh. Hit pause and do some lightweight workouts with pantry staples.
You don’t need equipment to get in a workout. You can grab a few cans of beans or soup from your pantry and use those in place of dumbbells. A 16-ounce can of beans or soup will equate to one pound. You can use the cans to do triceps kickbacks.
To do so, stand next to a couch or a chair. Place the hand that is closest to the furniture on the chair or couch to stabilize yourself. Hold the can in the opposite hand with an overhand grip and bend at your hips. Bend your elbow to about 90 degrees so that your upper arm is parallel to the floor. Next, extend your arm back until it’s straight and parallel with the floor. Once you reverse the motion, you will have completed one rep.
Dance
Beat the winter blues by putting on your favorite music and moving your body by dancing. You don’t have to concern yourself with proper form or coordination. You don’t even have to be on beat (if you don’t want to or can’t). Just enjoy the music and the movement and the jumping and smiling. This is a great way to release endorphins (the feel-good hormones) and boost your mood.
Hydrate and Eat Well
The colder months usually bring along more flavored teas, coffees, hot chocolate, cider, and more. While these are all great in moderation, make sure that you are staying hydrated. Start and end your day with a glass of water. Keep reminders throughout the day to hydrate. Staying hydrated during the winter months can help flush out germs and keep you healthy.
Eating healthy foods that consist of protein, grains, vegetables, and fruits will also help fight off viruses by helping your immune system. Try incorporating a protein and a vegetable at every meal to get the most benefits.
Stay Hopeful
Winter can feel long and often isolating. Stay hopeful. Try a new hobby. Though hobbies can be costly, your local library may have free drop-in sessions to learn a new skill, try a new craft, or simply be in community with others. If you have young children, the library is a great place to be outside of your home, but nice and warm indoors. In addition to all the books availabl,e there are also local events and often computers with educational programs to keep your mind engaged. Adopt healthy habits and stay healthy in all areas all year round.
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