Many people go into a hibernation mode during the winter months, and end up gaining extra pounds after all the food and drink. Physical activity is important every time of the year, and the CDC recommends least 150 minutes a week of moderate activities (like brisk walking) and at least 2 days a week of strength training. Regular physical activity helps manage stress, weight gain, and can prevent the development of chronic disease. Many people workout at a gym during the winter months and don’t venture out much. However, there are many health benefits of spending time outside regardless of the season. Spending time in nature can boost the immune system, lower blood pressure, reduce stress, improve your moods, increase your ability to focus, increase your recovery from surgery, increase your energy level, an improve sleep.
Winter physical activity requires some precautions. During cold days, hats and gloves are the most important clothing articles since they protect body parts that are easily frostbitten. Around 30-40% of body heat is lost through your head. Dress in appropriate layers, so when you get hot, you can remove layers of clothes. Consider a tight inner layer made from synthetic materials such as polypropylene, which will wick moisture away from the skin. If walking on the roadside, make sure to have reflective clothing, especially during the darker winter months. Don’t forget to bring water, and drink fluids before and after exercising. You can become just as dehydrated in cold weather as hot! Don’t forget about sunscreen as well, if you will be out for long periods.
The best time to enjoy the great outdoors is in the winter! Go for a hike, snowshoe, cross country ski, sled, or just get outside! The cold air is refreshing, and will raise your metabolism to burn off some of those holiday calories. You can enjoy the solitude of many national and state parks. You may see wildlife like coyotes, owls, waterfowl, and other birds that you wouldn’t normally see when parks are crowded. Without leaves on the trees, you’ll have the opportunity for scenic views on the ridges of hilltops. Ice formations are spectacular in places with rock formations, such as the Hocking Hills. An added bonus- no bugs or poison Ivy!!!
Consider exploring a hiking trail nearby. In Ohio, we have the Buckeye Trail. The trail is about 1500 miles, runs around the perimeter of Ohio, and is marked by a blue blaze. The trail consists of 26 sections, each section named after a town or feature that it runs through. The trail traverses the diverse topologies and geographies of Ohio, including the southern and eastern Appalachian foothills, the western plains, and the northern Earie Basin. The trail also meanders through many small towns but also large cities such as Dayton where it passes through the Five Rivers Metro Park and aviation museums. Consider getting a fitness tracker like a Fitbit, and log in your steps or miles on the trail. Many Appalachian Trail hikers complete “sections” of the trail at different time points. Consider hiking sections of the Buckeye trail and see how many miles you can log in.
Happy trails!!
Sources:
http://www.dec.ny.gov/lands/90720.html
http://www.dhhs.nh.gov/dphs/nhp/documents/activewinter.pdf
http://www.cdc.gov/physicalactivity/basics/adults/index.htm
http://www.buckeyetrail.org/overview.php
Author: Dan Remley, Field Specialist, Food, Nutrition, and Wellness, Ohio State University Extension
Reviewer: Lisa Barlage, Extension Educator, Family and Consumer Science, Ohio State University Extension, Ross County.
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