Even if you live in a mild-weather coastal paradise, you can’t fully escape winter here because, well … it’s Canada!
While it’s true that humans tend to gravitate more toward hot soups and cozy socks during the cold months, there’s also an undeniable draw toward being outdoors when Mother Nature dresses everything in white.
Deep down, our bodies know that facing the elements can improve physical health and provide a significant mental boost.
Benefits of winter exercise
Exercising in cold weather increases our exposure to natural light, even on overcast days, and can also improve mood and sleep quality.
Cardiovascular fitness and immune function are both improved with regular physical activity—that can mean a daily 30-minute brisk walk outside and a couple of strength-training sessions weekly.
Winter exercise is a whole-body affair
Both downhill and cross-country skiing can help improve the markers of chronic conditions associated with aging, and they can serve as part of an aerobic and strength workout routine that also helps improve coordination.
Before you head out
Warm up first
As you would for any workout, take a few minutes for a dynamic warm-up so you’ll be ready for the cold―colder temperatures can impact performance and increase the risk of injury.
Layer up wisely
Winter lovers say there are no cold days; there are only wrong clothing choices. Layers are essential, as they maintain warmth around the body, and you can peel some off as needed.
Start with a moisture-wicking base layer that includes either merino; silk; or synthetic fibres, such as nylon or polyester, followed by a thicker insulating layer, and a water and windproof jacket on top.
Protect your extremities with lined mittens or gloves, warm socks, and a face mask for blustery, cold days.
Mind the sun, summer to winter
Apply sunscreen on exposed areas, such as the face, especially when you’re up in the alpine (on overcast days, too), and reapply if you sweat.
We also need to protect our eyes. Being outside in the snow on a bright sunny day can cause photokeratitis, or “snow blinding,” which is painful and can be detrimental in the long run. Make sure to wear proper sunglasses or ski goggles with UV protection.
Feed your body for winter fun
Consume vitamin D-fortified foods regularly to prevent deficiency, or use a supplement, if needed. Include as many fibre-rich, colourful, gut-friendly, whole foods in your diet as possible.
An ounce of prevention
Attach ice cleats or spikes to your sneakers or boots, even for walking, when the temperatures cause icy conditions on pavement and the slopes.
Don’t let the cold get in the way of winter fun. Dress for the weather, fuel accordingly, and give your body the gift of movement and winter-induced happiness (yes, it’s a thing!).
By Daniela Ginta, MSc