With the arrival of the cold weather, there’s a temptation to hunker down indoors. But if you push yourself to stay active, you might be surprised to find that you’re thriving during the winter months.
Exercise provides many benefits, says Lindsay Wright, co-ordinator with the Be Fit For Life Centre at the University of Alberta in Edmonton. Exercise releases endorphins, which trigger positive feelings in your body and mind. This helps to alleviate the effects of seasonal affective disorder (a.k.a. SAD, or seasonal depression), which affects many Canadians.
“If you get active, you might start feeling more energized and alert and less stressed out,” Wright says. “Physical activity also helps you sleep better and reduces the incidence of chronic diseases, such as Type 2 diabetes, coronary heart disease, osteoporosis and several types of cancer.”
According to the Canadian Society for Exercise Physiology (CSEP), the average healthy adult, ages 18 to 64, requires 150 minutes of moderate to vigorous exercise weekly in order to be considered physically active. You should exercise for at least 10 minutes at a time, Wright says.
The CSEP says that moderate-intensity physical activity would rank as a five or six on a scale of one to 10. Examples include brisk walking and bicycling. If you’re doing moderate-intensity activity, you’re working hard enough to raise your heart rate; you can talk but not sing your favourite song while doing the activity.
Vigorous physical activity is usually a seven or eight out of 10. Examples are cross-country skiing and jogging. While doing vigorous exercise, your heart rate increases considerably and you won’t be able to say more than a few words without pausing for breath.
Here are some tips to help you make the most of your exercising:
– do what interests you
If you’re an outgoing person, look for something you can do with others, such as playing hockey or curling. More solitary winter pursuits include cross-country skiing and snowshoeing, the latter of which is gaining in popularity as people seek activities that let them get back to nature. Other options are skating and snowboarding. Remember: the best activity for you is the one you’ll do regularly.
– dress for the weather
As long as you’re dressed properly, you should be able to handle almost anything Old Man Winter throws at you. There will be days when it’s too cold to spend time outdoors, but those are relatively rare in most parts of Canada.
And you can always exercise indoors, whatever the weather. Many people walk briskly through shopping malls, which often open early to encourage walkers.
When exercising outdoors, you should take some precautions. To prevent falls, make sure to wear proper footwear. Special grips for your boots or shoes help to ensure solid footing on icy streets and sidewalks. Dress in layers that you can shed as your body temperature rises while you exercise.
– get up, stand up
Many of us spend our working days sitting at a desk, a position in which our muscles are relaxed. Research indicates that it’s beneficial to stand at least some of the time while you work, Wright says, so your muscles are engaged. “Get up and move around,” she says, “or change your position periodically.”
– exercise during the day
“Break up the day with periods of physical activity,” Wright says. “It’s better to exercise several times a day for shorter periods than to have a lengthy exercise session once a day.”
– don’t get discouraged
Start by slowly increasing your physical activity – and be patient. People often get discouraged if they haven’t done an activity before, so remember not to let those feelings stop you.
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