Ah, winter. Everyone’s favourite time of year to hunker down in front of the fireplace or the TV. Anywhere but outside in the rain and cold.
While staying curled up on the sofa may feel like the best plan, being active is important to maintain a healthy body. Health Canada recommends 150 minutes a week of moderate to vigorous physical activity. And research shows the positive effects of spending time in nature—everything from reducing stress and anxiety to improving sleep and lowering blood pressure.
So, dress for the weather and go play outside with your family. Your mind and body will thank you.
Dress for Success
It’s best to be active outdoors while it’s still light out, but shorter days make that challenging. If you exercise outside while it’s dark, wear reflective materials on your clothing to stay safe. Consider the windchill factor when planning your outerwear—it might feel much colder than the thermometre reads. Here’s what to wear:
• Layers of clothing. Layering will help keep you warm. Wear waterproof outer layers to keep you dry.
• A warm hat. If it’s very cold, you also may want to wear a covering for your face, such as a scarf.
• Clothing made of wool or synthetic (not cotton) fabric. These will keep you from losing body heat even if the fabric gets wet.
• Wool or synthetic (not cotton) socks and waterproof shoes. Socks and shoes should fit closely but should not be too tight.
• Mittens rather than gloves. This way, your fingers are together so you can roll them into a fist for warmth.
• The right footwear for the weather—waterproof shoes or boots. You can buy “grippers” for your shoes or boots to help keep from slipping on icy walkways.
• Make sure you can be seen during dark and rainy daylight hours. Wear clothing with reflective patches.
Embrace Snow Days
Island Health’s region doesn’t see much snow during the winter months, but if it does appear, make the most of it. (First, make sure you are fit enough to tackle the activity.)
• At-home snow activities include shovelling your driveway and sidewalks. Kids can help too. Remember to help your elderly neighbours by shovelling their walkways as well. Build a snowman with all the snow you’ve just piled up.
• Try a snow-related activity like cross-country skiing, snowshoeing or snowboarding.
• There are sleds and toboggans built for adults so you can whoosh down the local hills with your children.
Words to the Winter-Weather Wise
You can still get sunburned in winter. Your risk increases if you are surrounded by snow, which can reflect sunlight. Always wear a product that blocks both UVA and UVB rays with at least 30 SPF, and a lip balm with sunscreen.
You are more likely to become dehydrated in cold weather because cold air tamps down thirst. While you may not need the same fluid intake as during summer, you still need to stay hydrated.
When You Just Can’t Go Outside
Too rainy, too cold, too wet, too dark. Some days are just not made for outdoor activity. You don’t have to join an expensive gym to get your workout done; here are some suggestions for indoor activities:
• Most local community centres offer exercise and activity classes for reasonable prices. Try something new like Zumba (a Latin dance/exercise class) or a spin class where you work out on a stationary bike. There is usually a selection of classes for every fitness and age level.
• Try a workout at home. There many YouTube workout videos available to stream for free. Everything from high-intensity aerobics and jazzercise classes to relaxing yoga. Something for every interest and every mood.
• Create a home gym. You can easily set up a workout area in your living room or basement. Buy inexpensive equipment, such as stretch bands and a stability ball.
• Recreation centres offer many different activities. Swim laps at your local pool or try ice skating at your local rink. There are also many group activities you can participate in like curling, water aerobics, volleyball or floor hockey.
• Take a walk at the mall with a friend. Remember, the goal is to keep moving, not shopping.
• If all else fails, clean your house. Bending, squatting, reaching, running up and down stairs, picking up, vacuuming and floor washing will all get you moving. Put on your favourite music and try some dance moves while pushing the Swiffer around.
