Written by: Julia Henry, RD
Most of us live in climates where we cannot escape the cold weather. How can we still make use of these 3-6+ months of cold and focus on movement and health?
If you are someone who doesn't love winter you are not alone. Though there are some people who truly enjoy this season, many people do not. And the thought of getting outside to move our bodies can sometimes feel like the last thing we want to do, especially when we have a cozy bed we could stay bundled up in. I do personally think it is important to use the shorter days and cooler weather as a cue to slow down and rest more than we usually would. That said, I also feel it is important to meet our basic needs, and one of those is physical activity. Staying active can help improve our mood and functional ability, maintain heart and lung health and increase our energy levels. While getting active can look differently when it is cold out, that is okay.
Here are some suggestions to make moving our bodies doable and even fun.
Embrace cozy
Have you heard the phrase “there is no such thing as bad weather, only bad clothing”? This comes from Scandinavian countries, where it is cold and snowy for much longer than what we experience in North America. What better time is there to bust out all the cozy sweaters, warm socks, cute hats, gloves and scarves? There are so many super-comfy clothes to help keep us warm. If your cozy clothes happen to be made of wool or a synthetic material like fleece, this will also help wick moisture from your body, helping you stay dry when you do start to sweat. It is also important to make sure you wear layers, so that you can customize as the weather or your activity changes. And after you are done, feel free to warm up even more with a nice hot drink, meal or snack.
Bring out your inner child
Did you feel differently about the cold weather when you were younger? Kids have an amazing ability to adapt to the weather and have fun. And there are some activities that can only be done during the winter. Did you love making snowmen or snow angels, going sledding or ice skating, going skiing or looking at the holiday lights in the neighborhood? There are still a few lights up around where I live and I love seeing them every time I go outside. Maybe you have a dog who needs to be walked everyday, and playing with your pet as they get in their daily activity would be fun for you too.
I guess this is a bonus if you have children or small kids in your family. You can play with them and within minutes I am sure you’ll recognize the benefits that movement is having for your body and your mood!
Distraction vs. mindfulnes
If you are someone who loves audiobooks or podcasts, try using your outdoor time as a way to enjoy those. Listening counts as reading too! Maybe you have some particularly comforting, books you can listen to while you go for a walk around your neighborhood or a local park. Just be sure to listen safely. You can try using one earbud so that you have the other ear free to notice your surroundings. On the other hand, perhaps you might find it enjoyable to practice some mindfulness on your walk. It can be equally fun to notice how different nature looks during the different seasons. How does the air feel on your skin or when you breathe? Are some activities more or less challenging during the colder months than in the warmer ones? Are any of them easier?
change your perspective
The way that we think about things has a lot of influence over how they make us feel. Just like working on your relationship to food can help you enjoy more variety and feel less stressed around eating, changing your thoughts about cold weather can help you enjoy it more. This definitely takes some practice if it is new to you, and that is okay.
What things do you like about winter? Personally, some of my favorites are cozy sweaters, warm drinks and soup. Adopting a mindset of gratitude for the things we do appreciate can help us care for ourselves in a way that feels good and promotes wellbeing. If you can’t think of anything you love, at least consider that spring, and warmer weather, will come eventually.
What If My Body Just Hurts in the Cold?
It is important to recognize that there are people who live with conditions that cause pain when the weather gets colder. People who have arthritis or other inflammatory conditions, or who have even broken bones in the past, often experience a lot of pain and stiffness during this time. If this is you, please speak with your doctor about what types of activity might be helpful for you.
Many people find that moving their bodies can help relieve the pain, but everyone’s body and needs will be different. For those who do want to move their bodies, going outside is not always required. Going to a gym or working with a personal trainer can help. Our favorite one here at Bamboo Nutrition is Simple Solutions Fitness because they provide evidence-based workouts without any diet culture nutrition talk.
If you have access to an indoor pool, this can be a great way to stay active while keeping pressure off your aching joints. Even better if it is a heated pool. And there are lots of free YouTube videos, including yoga and other types of activity so there is truly something for everyone.
So here’s wishing you a wonderful new year with lots of opportunities to care for yourself in all the ways that are best for you. If nutrition is part of your self-care plan and you want or need guidance, we at Bamboo Nutrition are here and ready to help.