Keeping active through the colder months
Image Credit: Unsplash - Greg Rosenke
As the days are shorter many of us are waking in the dark and are finishing work when it is dark. The temperatures are also plummeting and this year many gyms have been closed and studio classes have been cancelled. It is therefore of no surprise many of us are finding that our motivation and opportunities to move are limited. Below I discuss why we should all be finding ways to keep moving throughout Autumn and tips on how to make it easier. Setting a good routine now, while we are still in Autumn, will set you up for a good start to the winter months ahead.
8 ways staying active may help support your health
Immune health - Research into active lifestyles indicates a reduced risk of contracting a range of communicable diseases including viral and bacterial infections, important to us right now, right! [1-5]
Bone and joint health - The positive effects of exercise on joint health is well reported with many studies on conditions such as arthritis reporting a reduction in pain and other symptoms [6,7]. Physical activity appears to support higher bone mineral density and has been linked to reduced bone mass loss, therefore may help prevent osteoporosis; tendons and ligaments are also dependent on physical activity to maintain strength, size and for optimal repair [8-11]. Much of its positive effects are thought to be due to reduced inflammation, strength building and increased structural support.
Lung and heart health - Physically activity makes your heart and lungs work harder and just like regular exercise makes your muscles stronger, it also makes your lungs and heart stronger too. Any type of regular exercise is good for the heart and can help decrease your resting heart hate which may contribute to a reduction in Cardio Vascular Disease events that are generally higher during the winter months [12-15].
Glucose regulation and weight management - Exercise supports your metabolism increasing calories burnt and helps maintain your muscle mass and a healthy weight. Inactivity has been found to be a major factor in weight gain, so keep moving to ward off that post Christmas bulge [16-17]. Additionally, due to it positive effects on glucose metabolism it is reported to reduce the rick of diabetes by 50% [18].
Sleep - Physical activity promotes a healthy circadian rhythm and sleep, something that often gets disrupted by the changing light. It can additional give you sometime away from our screens and can offer an opportunity to take some time outdoors all of which can additionally aid sleep and sleep quality [19-21]. Circadian rhythm influences many factors including your hormones so important for regulation of mood and even your menstrual cycle [22]. Additionally, exercise stimulates recuperative processes while you are sleeping [20,23]
Mental health - Being physically active impacts us physiologically too. Exercising regularly can improve your mood and reduce feelings of anxiety and depression. Anxiety has been on the increase during COVID-19, so this maybe important to many of us right now. Regular exercise releases endorphins and positively alters the brain’s sensitivity to the hormones serotonin and norepinephrine, this can as a result help us feel better and more in control of our emotions, relieving the feelings of depression and anxiety [24-29]. Ceasing exercise for just 2 weeks when you exercise regularly has aditionally been shown to negatively impact mood [30].
Energy Levels - Regular exercise has also been found to help perceived energy levels in healthy people, people reporting persistent fatigue and suffering from various medical conditions, making them feel more energised throughout the day [31-33].
Libido and reproductive health - Physical activity has been proven to boost sex drive, sexual performance and pleasure as well as increase the frequency of sexual activity [34-38]. Physical activity can positively affect the male gonadal axis improving semen quality [39-42]. Even a simple six-minute walk has been reported to help reduce erectile dysfunction symptoms [43]. Furthermore, some exercises such as Yoga are recommended for dysmenorrhea (painful periods) improving symptoms and females struggling with infertility improve the outcomes from assisted reproductive techniques [44-50].
My top exercise styles for the colder months that will help support both your mind and body.
Run, walk or cycle in nature: fill your lungs with crisp, fresh air and move your body whilst finding some calmness in nature.
Restorative yoga classes: a warm relaxing yoga studio or a mat at home can be the perfect sanctuary and looks after not just your body but your mind as well. Yin yoga is a great option as it allows you to move slowly reducing the the risk of pulling tight muscles and helps you stretch out those very muscles.
Pilates: involves the bringing an awareness to you core helping to develop a stronger core while working on other areas of the body and is known to improve balance, joint support and flexability.
Barre: strengthen and tone your body with an uplifting, motivational barre class, for you if you like to feel the burn, will definitely warm you up on cold days!
Ways to make keeping active easier
Set a schedule and stick to it, I believe this is more important now that many of us are having to find new routines and are working from home. The lack of a daily routine can mean things take longer, time can go quicker and we are left feeling unfulfilled or unproductive at the end of the day. Setting a schedule can remove the thinking and pondering time, giving you some time back during the day, by setting periods for work, home, kids and working out will leave you feeling like your day was productive and not guilty you have neglected something.
Plan to work out with a friend this means you will be much more motivated and your much more likely to show up! This can be in person where restrictions allow, virtually by participating in online classes at the same time or over Zoom and FaceTime, or using apps like nike running where you can share your workout with your friends.
Use online classes, signing up for a subscription or some of the many classes that have be moved online due to the lockdowns can be a great motivator, you have paid your money and are expected. But there are many free workouts available on YouTube by trained professionals and free trials to subscription sites available so even if you feel you can not invest in a subscription at the moment, there are no excuses!!!
For those working from home plan in a lunch-time stretch session or short walk.
Take it slow! The positive effects of exercise come from regular exercise, where as intense exercise, overtraining and short bouts of exercise can actually have negative effects on the immune system, mental health, bone health and more [39, 51-57]. Exercise regularly and appropriately and ensure enough time for rest and recovery.
Exercising for specific conditions? Enlist the help of a professional, there are many people who can help from physiotherapists to movement specialists and even some pilates instructors, need help finding suitably trained individuals consult the professional bodies or institutes for the type of professional or the condition.
Stay happy and healthy,
Chel
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