The benefits of physical activity are well known. The many benefits include but are not limited to, building strong bones and muscles, lowering the risk of heart disease, increasing energy levels, decreasing stress, anxiety and fatigue and helping to maintain a healthy weight.
The Canadian Society of Exercise Physiology (CSEP) has set exercise guidelines based on different age categories. For adults aged 18-64, CSEP recommends at least 150 minutes of moderate to vigorous aerobic physical activity per week. It is recommended to add muscle and bone strengthening activities that use major muscle groups at least 2 days per week. CSEP’s recommendations for moderate and vigorous activity include brisk walking, bike riding, jogging and cross-country skiing (https://csepguidelines.ca/wp-content/uploads/2018/03/CSEP_PAGuidelines_adults_en.pdf).
In the summer it is easy to be active and outdoors while walking your dog, going for a bike ride, hiking or participating in water sports. The warm summer weather is encouraging at keeping us moving and keeping us outdoors. However, staying active tends to be harder in the winter months. With the cold weather, it is not longer as enjoyable to spend extended periods of time outside. Additionally, the lack of sunlight and bad weather conditions can decrease our motivation to get up and move. I mean laying on the couch with a warm blanket and a mug of tea in -20 degree weather often sounds a lot more appealing than venturing outside.
So what does this mean for staying active in the winter?
1. Bring your workout indoors!
In a city such as Toronto, there are boutique fitness studios and gyms everywhere you look. Whether you are interested in yoga, cycling, pilates, Crossfit, cardio machines or weights, I can guarantee you will find a place for you! Additionally, with January being the time of New Year Resolutions, and weight-loss and health being frontrunners in the most common resolutions, many studios and gyms have January promotions to encourage people to start working out!
Furthermore, looking for a cheaper option? Or an option that does not require you to leave your house in the nasty winter weather? In this case, at-home workouts are the way to go! If you are looking for some guidance here, there are many youtube videos, instagram accounts or online manuals available to provide you with a workout plan. Set aside an area in your bedroom or living room, lay out a yoga mat or bring in some dumbbells, and get sweating!
2. Switch to winter sports!
Downhill skiing, cross-country skiing, snowboarding, snowshoeing and skating. These winter sports are a great way to spend time outdoors and get some fresh air throughout the winter months while also working up a sweat.
So what now? Get up! Get moving! And get sweating to keep you warm through the next few months of winter!
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