Staying Active Indoors: Wellness Tips for the Cold Winter Months

As cold weather approaches, we must develop a plan to stay healthy and active during winter. It's too easy to become the classic "couch potato," as cold rain, freezing temperatures, and snow prevent us from spending more time outside.

By planning now, we can avoid those sedentary habits many of us inadvertently adopt. It's so easy to blame the weather. Dreary weather robs us of our motivation. Yet, with some planning, we can continue staying active during the upcoming winter months. Staying active helps prevent chronic diseases, including high blood pressure and type 2 diabetes. Being active builds muscles and increases our lung capacity, enabling us to have more energy and stamina.

What are the obstacles to winter wellness?

Winter presents numerous reasons and excuses that are barriers to staying active, both indoors and outdoors. Yet the same motivations that prompt us to maintain fitness in warmer months remain the same during winter. So why is it so much more difficult to keep fit during winter?

• Weather. Rain, sleet, and snow are physically uncomfortable, making us reluctant to follow through on our good intentions.
• Daylight. Winter brings shorter daylight hours, discouraging even the most committed person from their outdoor activities. Not only is winter weather depressing, but walking or jogging early in the morning or late in the afternoon when it's dark is more dangerous.
• Holidays. Thanksgiving, Christmas, Hanukkah, and New Year's limit the time available to exercise. Between travel, extra holiday activities at school and church, or in the office, we find ourselves time-starved.
• Sports. Watching sports has positive effects on our mood, but many people become couch potatoes while consuming beer and snack foods. Many fans experience increased anxiety during games, raising blood pressure and heart rates.
• Lack of indoor space. Many homes lack a dedicated space for exercise equipment.

Why is exercise important in the winter?

Exercise in winter produces extra benefits. Even if you exercise most of the time indoors, spend some time outdoors. Cold weather activity helps combat some adverse effects of winter.

• Vitamin D. Sunny winter days provide extra vitamin D, providing a boost to your immune system.
• Burns more fat. In cold weather, our bodies produce more sarcolipin, a peptide that can help you burn twice as much fat as in warmer weather.
• Prevention of seasonal affective disorder (SAD). Only 20 minutes of sunlight every day helps prevent or lessen the effects of SAD. Experts suggest adding 30-to-60 minutes of daily exercise to reduce the chances of seasonal affective disorder.
• Release of neuromuscular transmitters. Outdoor exercise increases the amount of healthy endorphins that our bodies produce. These neuromuscular transmitters include serotonin and dopamine, which help regulate our moods so that we feel happier and more relaxed.

What are the physical benefits of staying active during winter?

We've already seen that cold-weather activity boosts our spirits, but now we'll explore the many health benefits of staying active during the coming cold months.

• Burn more calories. Studies show that walking in winter lessens weight gain and is essential for our heart health.
• Increase stamina and endurance. If you want to enjoy holiday activities, staying active boosts energy and vigour.
• Improve your hemoglobin A1C. Over the last 20 years, diabetes and pre-diabetes have doubled. Exercise helps the cells in our muscles utilize insulin better by using more glucose. More importantly, this insulin enhancement lasts for a full 24 hours after exercise. Daily exercise reduces the risk of heart disease and helps prevent kidney and eye damage.

20 winter exercise ideas

There are many ways to exercise — whether you are an active family with children or a senior with health challenges. Exercise doesn't have to be a chore. It can be fun and become an everyday part of your life.

1. Swimming at a local indoor pool.
2. Ice skating.
3. Exercise with your dog.
4. Sign up for a yoga or line dancing class.
5. Racquetball.
6. Stream exercise classes.
7. Use resistance bands and weights at home.
8. Rock-climbing.
9. Join a gym.
10. Use an indoor bike.
11. Use a treadmill.
12. Dance classes.
13. Use the stairs instead.
14. Walk inside the mall.
15. Jump roping.
16. Basketball indoors.
17. Visit a museum.
18. Do chores around the house.
19. March in place.
20. Chair exercises.

Always consult with your physician if you haven't been active for a while.

Winter wellness tips for your health

Don't forget about your health as this winter comes. Be proactive to avoid dry or chapped skin and preventable illnesses and stay in peak health throughout the winter.

• Stay hydrated. Drinking enough water in the winter strengthens your immune system, helping you ward off viruses.
• Vitamin D. Talk to your physician about adding a vitamin D supplement to your diet. Salmon, mushrooms, egg yolks, and fortified cereals are high in vitamin D, but you might not get enough through your diet.
• Wash your hands regularly. Hand-washing is especially important during cold and flu season and to help avoid COVID. Wash in warm water for at least 20 seconds with soap or use a hand sanitizer.
• Moisturize daily. Use hand lotions to prevent your face and hands from becoming cracked, rough, or dry. Use a humidifier if you live in an arid climate.
• Update your vaccinations. Consult your doctor about which vaccinations you need this year.

The mental part of staying well indoors

Never underestimate the power of positive thinking as you face ever-colder weather in the coming months. It's easy to tell ourselves why we can't stay active in the year's coldest months.

Just remember the winter blues that you experienced last year. Think about your favorite jeans that got tighter. Remember that flight of stairs that got you winded? And don't forget those extra pounds when you get on the scales.

Remember that staying active indoors is an essential part of your winter wellness plan.

Megan Isola

Megan Isola holds a Bachelor of Science in Hospitality and a minor in Business Marketing from Cal State University Chico. She enjoys going to concerts, trying new restaurants, and hanging out with friends. 

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