Don’t let the cold keep you inside, or inactive
The cooling temperatures shouldn’t derail your plans to stay fit. Exercise through fall and winter to stay healthy and energetic all year.
“Moderate exercise increases your energy levels, which means you feel better doing everything,” says Karsten Jensen, a Mississauga-based strength specialist and certified professional trainer with the Certified Professional Trainers Network Inc.
As well, if you’ve been active over the summer, a sudden lack of exercise can negatively affect your metabolism and lead to a loss of muscle built up during the warmer months.
Follow Jensen’s tips to stay fit year-round:
> Set goals
Keep healthy by setting realistic objectives throughout the year.
Make a long-range target for the whole year, Jensen says, or plan short-term goals over a few months if that’s easier for you. For example, set a goal to be reached between September and December and then have a new goal to work on between January and May.
The goals you choose are up to you: you may aim to increase your run to five kilometres by next spring, or simply to get into the habit of visiting the gym three time a week.
> Don’t hold your breath
Proper breathing is key for an effective exercise routine.
Deep breathing helps get oxygen into the body, says Jensen, which increases mental alertness, decreases stress levels and even helps digestion.
To breathe properly, he says, place your tongue on the roof of your mouth behind your front teeth. Next, inhale through your nose for a count of four; hold that breath for a count of four; then exhale through the nose again for another count of four.
Practice this deep breathing exercise throughout the day and while walking.
> Take it outside
We need fresh air to stay healthy no matter the time of year, Jensen says. Make sure you get outside once in awhile, even if it’s cold.
Whether you park the car a little farther from the office to walk more, or visit a local ice rink on weekends for a family skate, he says, being active in the great outdoors will help you get the exercise, fresh air and sunlight needed to stay healthy.
> Try something different
Changing up your exercise routine can help you stay motivated and adapt to changing weather conditions.
If you normally go for a run in summer, Jensen says, you may find your route blocked by snow or made hazardous by ice during the winter. Consider going to a fitness centre or investing in a personal treadmill. Buy a set of dumbbells for working on strength training at home during the winter instead of running. Or invest in a pair of cross-country skis.