When the temperature drops and the snow comes down, most of us would rather curl up by the fire than go for a walk. But being physically active may be one of the most important things you do this winter season for your health.
Physical activity is something that can often be overlooked or forgotten, especially during busy times. Responsibilities seem to pile up and it’s easy to skip the walk, jog, or other workout you had planned. But did you know that any amount of physical activity can improve your health? Physical activity guidelines show that being physically active for 150 minutes each week can improve your mental health and significantly decrease the risk of early death, heart disease, type 2 diabetes, and some cancers.
Winter can seem like a difficult time to be active because of snow, ice, and freezing temperatures. But most of the time, being dressed appropriately for the weather is more important than the weather itself. Wear layers so you can adjust to the temperature, especially as your body heats up during physical activity. Layers include coats, jackets, sweaters, hats, gloves, and mittens. It’s also important to make sure you have the right footwear to prevent slips and falls.
If you aren’t able to get outside, you can be physically active indoors, too. Try squats or push-ups, an online exercise class, or going for a walk inside a store or shopping mall.
Use the FITT principle to create exercise goals. FITT stands for frequency, intensity, time, and type.
- Frequency is how often you’re active each week. You can measure this by the number of days or minutes you’re active each week.
- Intensity is how hard you work during physical activity sessions.
- Time is how long your activity sessions last.
- Type is the type of activity you do during each session. The best type of activities are the ones you enjoy and will do consistently.
Start by setting achievable goals for physical activity so that you can increase your frequency, intensity, and time slowly. This will help you meet your goals and prevent injuries. General physical activity guidelines recommend being active for 150 minutes each week, at a moderate intensity that increases your heart rate. Try to do a variety of physical activity types each week, including aerobic and muscle strengthening activities.
https://www.cdc.gov/physical-activity/features/stay-active-this-winter.html
