On a beautiful sunny spring or summer day, most people looking to be active enjoy a nice walk outside, or they can head to the gym after work with plenty of daylight to spare. However, during the winter, it can be difficult to maintain your normal level of activity. With the cold temperatures, inclement weather, and less daylight, it is certainly tempting to want to stay bundled up at home where it is warm and safe. Despite the sometimes less than ideal conditions, it is important to stay active year round to enhance both your physical and mental well-being. By working to reduce obstacles that stand in the way of you and your physical activity goals and making small adjustments, maintaining your exercise routine in the winter season may not be as hard as it initially seems. Consider the following tips as you plan and prepare your winter routine.
Dress for the Weather
Check the weather forecast frequently so that you know what to expect and can plan what you will wear and what activities you will do throughout the week. Dressing in layers can keep you warm and dry if you choose to exercise outdoors. Did you know there is a proper way to layer? Instead of cotton, the first layer should be a moisture wicking fabric to prevent sweat or water from becoming trapped, which can make you feel colder. The next layer should be a fleece material, and the outer layer should be wind and water resistant. Gloves and hats can be added as well. You can then take off layers as needed to be comfortable. Make sure that your footwear has good traction to prevent falls on potentially slippery terrain. When you return inside after outdoor activity, wait a few minutes before changing out of your layers to give your body time to adjust.
Make the Most of Your Resources
There are many different avenues that can make physical activity and exercise more easily accessible. If you have internet access, you can use Youtube, social media, or fitness apps to find free or inexpensive guided exercise routines that can often be performed from the comfort of your home with minimal equipment required. Some trainers even offer virtual sessions via Zoom now as well. If you can get your hands on well-priced small pieces of equipment like resistance bands, light dumbbells, and stability balls, your home may be the only gym that you need! Additionally, you can see if there are places near you that could be ideal for indoor walking, such as a mall, or places that offer organized activities such as a community center if you would like to get out of the house but don’t have a gym membership. Also remember that there are many different ways to be physically active, including housework (like vacuuming and sweeping), climbing stairs, walking dogs, and shoveling snow. Don’t limit yourself!
Find Your Motivation and Stick with It
It can be easy to lose motivation to be active when the weather outside is ugly. Regularly remind yourself of your “why”, the goals you are working towards and the progress you have made in achieving those goals to keep things in perspective and keep yourself motivated. If you find that you tend to slack off or make excuses when doing activities alone, it may be helpful to have an exercise partner or group to help hold you accountable (and cheer you on too). Getting bored with the same old routine? Try a new activity that interests you. Ready to hit the couch after a long day of work? Change into your exercise clothes before you get home or head straight to the gym. You can even try to fit physical activity and exercise into your work day or lunch break when there is more sunlight out to get you going. Find what works for you and stick with it!
Aches, pains, and injuries unfortunately show up in every season, and can be especially difficult to deal with in the colder months when people are less likely to be active. Physical therapy can reduce your symptoms and improve your functioning to help you maintain an active and healthy lifestyle, regardless of the weather. Call Respire Physical Therapy at (703) 671-1871 or click here to schedule an initial evaluation today!
Tags: choosept, arlingtonva, springfieldva, fallschurchva, movement freedom, ptworks, Physical Therapy, health blog, Respire Physical Therapy, winter activity tips, physical therapist
