The winter months and wellness don’t always go hand in hand. When the temperatures are low, daylight is short, and the streets and sidewalks are slick, getting out the door for some exercise may seem as attractive as jumping into an ice bath. But prioritizing wellness, even during the cold winter season, is vital to whole health. That’s why we’re giving you tips for maintaining health when it isn’t always easy.
Winter Wellness Tips
Staying physically active is one of the best ways to improve your mental and physical health. It offers a host of benefits, including:
- Bolstering your immune function
- Helping you sleep better
- Improving your balance
- Lowering your blood pressure
- Reducing your anxiety
- Strengthening your bones and muscles
Experts recommend getting at least 150 minutes each week of moderate-intensity physical activity. That’s about 30 minutes a day, five days a week, and can include exercises like walking and running and playing tennis and pickleball.
Here are three tips to help you exercise in cold months:
Dress for the weather.
If you’re planning an outdoor physical activity, check the forecast in advance and dress accordingly. Wearing layers of comfortable clothes that you can remove easily will help keep you from overheating.
Get active indoors.
If the weather forces you inside, try an indoor physical activity, like yoga or aerobics. It’s also a great time of year to join a gym or create an in-home gym in your basement or garage.
Stay hydrated.
You’re less likely to feel thirsty when you work out in the cold weather, but that doesn’t mean your body doesn’t need water. You still need to hydrate even if you’re not sweating as much.
And if joint pain is a barrier to physical activity for you in the winter months, we understand.
Nutrition During Winter
While you’re keeping up with physical activity this winter, also be sure to stay on top of your nutrition. Eating a diet rich in vegetables, fruits, lean protein and whole grains can help benefit your overall health.
The winter months also give you a chance to enjoy seasonal fruits, like grapefruit, kiwi, mandarins and oranges — not to mention seasonal vegetables like broccoli, carrots and cauliflower, which are perfect for adding to stews and casseroles.
Other Ways to Wellness
Wellness isn’t just about exercise and nutrition, though. You can also help yourself stay healthy this winter by getting vaccinated against the flu and COVID-19 and by taking other steps to reduce the spread of viruses, including:
- Washing your hands frequently.
- Wiping down surfaces.
- Avoid touching the eyes, nose and mouth.
- Getting enough sleep
Helping You Feel Whole, All Year Long
For all your wellness care needs, UChicago Medicine AdventHealth is there. We offer a whole-body approach to wellness that empowers you to live a happier and more fulfilling life — so you can stay active, even in the winter.
