Staying Active in the Winter Months
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The holidays are almost behind us, but winter is just getting started (unless you're lucky enough to live somewhere warm!). If you're anything like me, keeping up with those daily steps gets a whole lot harder when the temperature drops. My daily walks tend to dwindle to weekly, and they're definitely shorter once the wind starts blowing. Let's be honest, it's just too cold to spend extra time outside on most days.
But don't worry, that doesn't mean we're destined for a sedentary winter. Whether you're the type to bundle up and brave the cold or prefer staying cozy by the fire, there are plenty of ways to stay active.
Before we dive into specific activities, let's quickly recap why movement is so important in the first place. In today's world of desk jobs and car-dependent lifestyles, it's easy to become less active than we should be. Getting enough steps and movement can be a real challenge when you're stuck in meetings all day or live an unwalkable distance from work and the grocery store. But the benefits of regular movement, especially walking, are undeniable. Studies show that walking groups can lead to lower blood pressure, heart rate, body fat, weight, cholesterol, and even reduce symptoms of depression, while also improving fitness (VO2max), walking distance, and overall physical health. And it's not just about feeling good; increasing your daily steps can also lower all-cause mortality rates. So, we know physical activity is crucial, but many of us simply aren't getting enough.
The good news? We can absolutely change that! While aiming for a step goal is a great way to boost your daily movement, there are other activities you can enjoy, especially when the weather makes outdoor walks less appealing.
If you're up for some crisp, cold air, winter sports like skiing, snowboarding, or ice skating are fantastic options. You can adjust the intensity to match your experience level, making them suitable for everyone from beginners to seasoned pros.
For something a bit more relaxed, activities like snowshoeing, sledding (who doesn't love a good sledding run?), or even a friendly snowball fight are great ways to get moving and enjoy the winter scenery.
If you're a fan of long walks, even in the colder months, now's a perfect time to stroll through neighborhoods or downtown areas and admire the holiday lights (while they're still up!). Many towns also have public light displays that make for a beautiful winter walk. And if you're feeling extra festive, you could even try caroling to your neighbors (though let's be real, that's more of a Hallmark movie thing, right?).
But you definitely don't have to brave the elements. You can get plenty of activity indoors, away from the frigid air.
One of the easiest ways to keep your step count up is to simply pace around throughout the day—whether it's between workout sets or while you're on the phone. Or, you could consider a walking pad. You've probably seen people using them while working, but they're great for any time of day. Even 10-20 minutes on a walking pad can make a real difference in your daily step count.
Here are a few more ideas to sneak in extra movement:
Hit the grocery store: Instead of opting for pickup or delivery, try shopping in-store. It might be a little less convenient, but you'll get some extra steps in, and you get to hand-pick your produce.
Add a little extra to your workouts: Adding just 10 minutes of walking to your regular workout routine can really add up over time.
Remember "exercise snacks": Revisit my blog post about "exercise snacks" and consider setting a Metabolic Equivalent of Task (MET) goal for each day. It's a great way to quantify all forms of movement you do throughout the day.
Don't forget your furry friends: If you've been shortening your dog walks because of the cold, try dedicating some time to indoor playtime. It's a great way for both of you to stay active.
Remember, staying active isn't just about hitting the gym; it's about finding ways to move your body every day. Whether you're embracing the winter wonderland or staying cozy indoors, there's something for everyone.
