After a wonderfully long summer, winter is finally here, and it is about to get cold! It is an unfortunate reality that more often than not, the cold weather brings with it a higher chance of getting sick and with that a higher chance of losing touch with health and fitness. Staying healthy this winter should be your #1 priority. Not only will it make it more manageable but it will also mean you are ahead when summer arrives! Here are some simple tips that you can utilise to ensure that you keep on track with your health and fitness goals.
Be sure your nutrition includes winter fruit and vegetables packed with vitamins and minerals such as sweet potato, green leafy vegetables, beetroot, kiwi fruit, mandarins, bananas, garlic and ginger. Making sure that your daily nutritional intake is filled with these healthy and nutritious options means that you are giving your body the best chance to work as effectively and efficiently as possible. A healthy nutritional intake is one of the biggest impactors for staying healthy this winter.
Yes it is cold, yes it is easy to stay in bed, but making sure that you keep regular exercise means that your body will be developing the ability to fight sickness. Maintaining regular exercise throughout winter means that you are also setting yourself up for a fantastic summer, the aim each year should always be to finish it better than you started. A consistent winter program will allow this to occur! Also sure to spend time warming up before you start your exercise, as it can take a little longer for your joints to loosen up in the cold weather.
Deep sleep is the body’s only real chance to repair itself. If you are unwell/on the verge of unwell, the best thing that you can do is get an appropriate amount of sleep. Proper sleep (eight hours for an adult) can help keep the body’s immune system healthy and fight off colds. Regular exercise, the correct nutrition, relaxation techniques and establishing a regular sleep routine may help to promote improved sleep and reduce the chance of illness
Don’t forget to keep drinking water! As the weather cools down and our thirst decreases it is easy to forget to drink enough water. You still need to aim for about two litres/day of water during winter, as it is essential for our body to function. Staying hydrated means that your body can effectively transport vitamins and minerals around the body, flush out toxins, increase brain function and improve muscle efficiency.
Supplements containing herbs and nutrients such as echinacea, garlic, vitamin C, and zinc will help to support healthy immune function. Combining vitamin supplements with a healthy nutritional intake and regular exercise means that you are giving your body the best chance to not only fight potential bugs, but also to grow and develop in line with your health and fitness goals. Your immune system is vital for staying healthy this winter, are you doing everything you can to boost it?
Stress and healthy mood
Stress, as discussed in previous posts, can cripple even the most perfect week of nutrition and exercise. It is important to manage stress well in everyday life, during the winter it is even more critical. High stress levels can lower the resistance to nasty bugs by depressing the immune system, and if the immune system is low bugs take hold much easier. Manage your stress levels effectively, and you will go a long way to enabling the immune system to maintain a high level at all times.
Keeping bugs at bay
Taking the correct measures to reduce the chance of infection and cross contamination is easy and just takes a little bit of conscious effot. Wash or sanitise your hands regularly and avoid close contact with someone who has a cold. Keep household surfaces and appliances clean when someone in the family has a cold. A small bottle of hand sanitizer is a life saver when you are out and about, and can go a long way to neutralizing other peoples germs.
Maintain/Establish a routine
Routine is key, create a plan and stick to it. Set a goal that you want to achieve for each month of winter and make sure you hold yourself accountable to it. This will enable you to feel motivated and inspired to continue to work through the colder weather.
Find a workout buddy
Having someone to exercise with means that you have an extra layer of accountability built in to your life. This means that when you do not want to exercise you have someone who can get you moving and vice versa.
Participate in Group Exercise
Consistently exercising on your own can be a lonely journey, and it can be even harder in the winter time. Finding a facility that offers group exercise means that you can surround yourself in a positive environment of like-minded people. This will not only make exercise in the colder months a bit easier to do, but you are also getting a really good workout at the same time.
Winter is a tough time, but if you stay committed to your exercise and nutrition, you will not only move forwards with your health and fitness, but you will also keep illness at bay. Set monthly goals, find people to keep you accountable, eat the right food, get the right amount of sleep, stay hydrated and take extra precautions for germs. Small steps put into regular practice will make the world of difference.
Are you looking for help or ideas for staying healthy this winter? We would love to hear from you!
Over the last 3 years Authentic Personal Training has established itself as a leading health and fitness studio on the Lower North Shore. Its supportive community environment is unrivalled in the area and its fully tailored training programs are designed with individual success in mind.
For more information on some of the life-changing results we have helped our members achieve, simply click the link below.
For more information about how our studio operates, and how we can create a program for your health and fitness success, simply click the link below.
Join us on our Facebook page for more hints and tips