Seasonal Fitness: Combat the winter doldrums
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Winters in the Midwest are tough; there is no getting around that. Bitter cold spells force us to put ourselves through all but the most dire of emergency measures--and that's just to survive the commute to work! Snow, while a beautiful and exciting sight in December, seems to lose its novelty around February 15, as it assumes the color of roadside grime. And that same snow can cling tenaciously well beyond the Spring Equinox, it doesn't always linger with enough depth to allow certain seasonal activities to continue, such as snowshoeing. And when you live in Veryflat, Illinois, you can pretty much forget about skiing, unless you're game for artificially-created "hills." Oh, and that lack of sun! I think that factor outweighs the rest when it comes time to unraveling any charm that winter might otherwise have. And we wonder why all we want to do is crawl back into our caves and eat fresh-baked cookies! Fortunately, regardless of where you live, there are simple
strategies to ease the sting out of winter; in fact, follow these steps, and you may actually end up enjoying it!
The Body Plan: Practical, Common-sense, and Low-Key
Exercising regularly, maintaining a schedule of adequate sleep, getting enough daily exposure to natural light, and eating a regular, balanced diet are just a few ways to combat the winter blues. Including them as a winter fitness survival plan certainly ups your chances of regulating your body's chemistry in favor of coasting through winter unscathed. But this is not the time of the year to set your sights on breaking any fitness or weight loss records; your primary goal should be that of maintaining whatever previous gains you made. Here are some guidelines:
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Try to squeeze a little bit of exercise every day. I know this sounds impossible, but even if it's just 15-20 minutes of brisk walking around the park, you will cumulatively reap some cardiovascular benefits that can go far in boosting your energy and mood, reducing your appetite, and offsetting the extra calories you might be inclined to take in at this time of the year. If at all possible, include in this exercise at least 5-10 minutes of an outdoor walk during the day. The added exposure to fresh air and light can lift your spirit like no pill can!
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Try to include all three types of exercise in your weekly program: cardiovascular, strength training, and stretching. Cardiovascular exercise will get your heart pumping, raise your body heat, burn the highest quantity of calories, and lift your mood; strength training will help promote the development and maintenance of lean muscle mass, which will help keep your metabolism running high; stretching will help keep your flexibility (important for navigating those slick surfaces), and certain types of stretching--such as yoga--will further help you reduce stress.
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This is extremely important; heed the common-sense advice regarding shoveling. Find out once and for all your risk factors for heart disease. This time of the year is especially important for knowing this, because each year, the sad scenario plays out over and over: people shoveling snow when they are already at risk, then suffering fatal heart attacks as a result. Do yourself and/or your loved one a favor: do not shovel snow if you have any risks for heart disease. Some risk factors include high blood pressure, elevated cholesterol levels, a family history of heart disease, smoking, lack of regular cardiovascular exercise, and age 40 and above. Don't hesitate to hire the neighborhood teenager, invest in a snowblower, or pay a service to clean up your snow; considering the alternative--and the risk of that alternative is way too high to take the gamble--the investment is well worth it!
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Stock up on nutritious foods you especially enjoy; do not buy processed, junk food such as cookies, candy, and chips; you'll inevitably succumb to the temptation to eat them. The rule is simple but true: when they're not in the house, you won't eat them!
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Don't skip meals; instead, allow several small meals throughout the day, each comprised of at least one fruit and/or vegetable serving and some protein. This will help keep you fueled for the day, while keeping your hunger at bay. (Hey, that rhymes!)
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An end-of-the-day ritual that keeps the snackies at bay is to sit down with a hot, soothing cup of herbal tea. The varieties are mind-blowing; you have plenty of wonderful selections to choose from. Plus, the act of slowly sipping can act as a helpful trigger to begin unwinding, de-stressing.
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Drink plenty of water; dehydration in winter is just as much of a concern as it is in summer. If you drink coffee or other caffeinated beverages, you need to be especially vigilant about drinking adequate fluid.
- Invest in good quality outerwear. It's unrealistic--not to mention dangerous--to think that you might enjoy any outdoor activities without adequate protection from the cold and snow.
The Mind Plan: Celebrating the Stillness of Winter
Beyond the Body Plan's actions lies those that delve into the actual symbolism behind winter. In nature, winter represents a time of quiet, calm solitude. The earth, in its hibernation, renews itself much the same way we do each night when we sleep. We observe the creatures of these habitats responding very specifically to the seasonal transformation through shifts in their behavior. As co-habitants of this same ecosystem (Let's face it: take away cell phones, automobiles, and electricity, and underneath it all we're still biological creatures!), why not take advantage of this time of year and use it the same way nature does? Rather than try to fill the calendar to capacity and keep ambitions humming at the same intense pace seen in warmer months, let winter be the perfect backdrop for retreat, contemplation, and self-renewal. After all, cave-dwelling is only destructive when we choose destructive activities while dwelling in our caves! Now is the perfect time to daydream with a hot cup of tea, to take the time and consider where your life is and where you
would like it to go, to appreciate the art of living in the present, and to be as still as the stillness of winter. Embrace the bliss of relinquishing the impulse to stay busy, busy, busy. In yoga, we practice a posture known in Sanskrit as savasana, a pose which echoes this concept of inaction. Thus, winter, in reality, is not just a time interval to endure; rather, it’s one extended savasana, beckoning us to awaken to our inner intuition.
What follows are some tips to let winter do for you what it does for the natural world around you. When you're truly attuned to this process, imagine how much more rewarding even the most subtle of changes will be when the first hints of spring arrives--you'll feel a sense of renewal both externally and from within!
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Has this been said enough? Forget TV! When home, use television as an absolute last resort for fulfilling (?) entertainment. Alternately, try and seek more meaningful ways to unwind. An action as simple as watching out a window while sipping hot cocoa and listening to a favorite soothing CD can inspire the most simple and the most creative of thoughts. But even if it doesn’t, the mere act of sitting quietly is in itself a helpful means of stress reduction.
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Gather books that you find interesting, yet usually don't find the time to read. Let reading time blissfully replace TV time.
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Light more candles, which helps to bring more natural light into your home at this light-depriving time of year and serves to set a subdued and relaxing mood for your cave-dweller activities.
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Certainly, take advantage of winter outdoor activities, such as skating, snowshoeing, and hiking. But now, focus more on the enjoyment of the activity, the observance of the natural beauty of winter, rather than on fitness gains. This is not the time to make huge fitness gains. Rather, this is the time to nurture your body towards enhanced well-being.
While winter may not be the carefree, joyous-to-the-end season we often see with summer and even fall, there are plenty of ways to minimize its impact on your health, well-being, and fitness. And it really is true: through winter, we are awakened to our appreciation for summer! -ep
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