The winter is at its worst stage for many people: the cheer of the festive season is just a distant memory; the enthusiasm for New Year’s resolutions has waned; and there’s still at least another month to go before the weather warms up and the days lengthen. This can all take away the motivation to exercise and eat well.
However, staying active during the winter is important not just for physical health, but also mental wellbeing. Lack of exercise and too much comfort food can lead to weight gain and associated problems such as high blood pressure, high cholesterol, heart disease and diabetes. For men, it may also cause related problems such as erectile dysfunction (ED).
When ED has been a persistent issue for three months or more, it’s important to book a check-up with a doctor to understand what’s causing the problem. They may advise lifestyle changes or medication such as sildenafil, which is cheap to buy online. In the meantime, here are some practical tips for staying fit during the winter months.
Find a home-based exercise
During the pandemic when outdoor activities were severely restricted, many people developed a means to exercise at home. For example, there are plenty of free online workout videos available on sites such as YouTube or the NHS Better Health site, and these can be easily used to develop a simple daily routine.
Many of the workouts don’t require any equipment, although a mat and a set of dumbbells can be useful, but you could just use water bottles or cans. There’s bound to be something that suits your aims and abilities, such as yoga or strength training, and you can work out at a time that suits you, without the stress of commuting to a gym or braving the outdoors.
Build activity into your daily routine
It’s possible to stay active with daily movements such as walking instead of taking the bus; taking the stairs instead of the lift; or going for a short walk during your lunch break. Household chores such as dusting, vacuuming, making beds, and even squatting and standing as you fill the washing machine all contribute to more physical activity.
Warm up indoors before outdoor activities
It can be hard to find the motivation to get outside when it’s freezing, but studies show that outdoor exercise is good for mental health, and can ward off symptoms of Seasonal Affective Disorder (SAD). It can also boost energy levels and mental clarity.
However, warming up properly indoors first can help you to cope better with cold conditions and reduce the risk of injury. For example, a study by researchers at Brock University in Canada found that endurance athletes who started a bike ride at lower temperatures performed more poorly than those who were warmed up.
Therefore a good policy is to warm up indoors before embarking on outdoor exercise such as walking, running, or cycling. This means that the circulation will be stronger, and you’ll be less prone to cramp and frostbite. Shorter and more frequent bouts of exercise can also help if the cold is very intense or the conditions are challenging.
Wear breathable layers, so that you are well protected from the cold but won’t be clammy and uncomfortable if you sweat, and you can always remove a layer if you’re too hot.
Prioritise nutrition and hydration
Eating well provides consistent levels of energy and boosts the immune system. It may be necessary to supplement your diet with vitamin D, as the body needs direct sunlight exposure to manufacture this, and most people don’t get enough during the winter. Foods such as eggs and oily fish are good sources of vitamin D.
Keep an eye on your consumption of rich fatty foods and white carbohydrates, which can contribute to weight gain and sluggishness. Try to include plenty of vegetables, whole grains, nuts and pulses in your diet. Hydration is also important, and can be overlooked in the winter. Opt for herbal teas rather than caffeine if you prefer hot drinks.
Find an exercise buddy or join a group
Working out with a buddy, such as a friend or personal trainer, will help to keep you motivated and accountable to your goals. Alternatively, you could join a class, which will usually be cheaper than a gym membership and is a great way to meet new people.
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