Snow and ice, illness, holiday travel and packed schedules are among the many reasons people struggle to stay fit in winter.
Damon Swift, associate professor of kinesiology at the University of Virginia’s School of Education and Human Development, studies the health impacts of exercise. He said consistency in exercise is important, and switching from an active to sedentary lifestyle for three months could cause you to lose benefits like cardiovascular fitness and muscle strength.
Fortunately, there’s a lot you can do to adapt your workout routine and stay healthy during the winter.
Think Beyond Weight
To stay motivated, Swift recommends focusing on the many benefits of exercise. “I think sometimes the perception is, ‘If I’m not losing weight, I’m not improving my health,’” he said. “But it’s important to know there are benefits beyond weight control.”
Swift said exercise provides mental health benefits, which are especially important when sunlight is scarce. Research shows exercise can reduce the risk of depression and improve symptoms of depression.
Exercise also strengthens the immune system, an important benefit during cold and flu season. Swift shared his best advice with UVA Today.
Prepare for the Weather
Freezing temperatures, cold and ice can derail your exercise routine.
Swift said exercising in cold weather affects how the body responds to activity. “When you’re exercising in the cold, blood flow gets directed away from your extremities to protect the warmth at your core,” he said. “Your metabolic rate, or the amount of energy your body is using, also tends to be a little bit higher to try to regulate your body temperature.”
If you enjoy exercising outdoors, be sure to dress appropriately for the weather, wear breathable layers, a hat and gloves. Older adults or others at higher risk of injury should take extra precautions if there’s snow or ice on the ground.
Of course, exercise doesn’t have to be outdoors. If working out in the cold and snow isn’t appealing, consider switching to indoor activities like swimming or at-home workout videos.
Find Small Ways To Be Active
Swift recommends finding creative ways to add more activity to your day. He recalled a study that focused on increasing people’s physical activity outside of formal training.
“We had participants who would call their adult children and just walk around their house and accumulate steps that way,” he said.
Devices like step counters or activity monitors can help track all types of movement.
Adding more activity can be as simple as parking your car farther from the office or engaging in active play with your children. “Don’t just think about physical activity as being on a treadmill,” Swift said. “Are there places where physical activity can become a part of what you’re already doing?”
Make a Plan
For optimal health benefits, experts recommend 150 minutes of moderate or 75 minutes of vigorous physical activity per week for adults. But making a plan for when to exercise is key.
“The people that tend to do the best in our research studies are the ones that exercise at the same time every single day because it becomes part of their regular routine,” he said. “If you can say, ‘OK, this is going to be my exercise time,’ and you protect that time, you’re probably better off than if you just hope that you’re going to get out there at some point.”
Swift advises to “never miss a Monday” when it comes to physical activity.
“Planning to get exercise in the earlier parts of the week will help you in case something happens toward the end of the week,” he said.
Be Flexible
Swift acknowledges that even the best plan may go awry. The most important thing to remember is exercise is not all or nothing. Adding just a small amount of physical activity to your day is where you get the most bang for your buck, health-wise.
“When we look at the relationship between physical activity and somebody’s risk of heart disease or risk of death, there is a big benefit when you go from being sedentary to somewhat active,” he said. “You don’t get as much of a benefit when you go from being somewhat active to becoming a marathoner.”
The bottom line? When winter months make exercise a challenge, focus on moving your body. Something is always better than nothing, Swift said.
“Even if it wasn’t a perfect week, you’re doing better than somebody who’s been on the couch the entire time.”
