Do you often exercise in winter?
Anyone living within cold climates may anticipate the arrival of winter and snowfall for the excuse of burrowing in their den under pillows and blankets. For some, winter can be synonymous with sweatpants, movie marathons, holiday feasts, and being as sedentary as possible.
As incredibly delicious as these elements are, it can be pretty harmful to your health and wellness to remain sedentary for extended periods of time. There are numerous benefits to exercising regularly: anything to get you off your couch and moving around.
Fight Back Against Winter Fatigue
Have you noticed being lazier than usual when temperatures start dropping? You aren’t alone! Shorter, colder days mean less access to sunlight, which reduces melatonin production and leaves you feeling tired. You also produce less vitamin D than in the summer months, resulting in fatigue.
In fact, according to the CDC, almost 20 percent of Americans suffer from low levels of vitamin D. What does this mean? Vitamin D is essential in keeping our bones strong, immune system healthy, and much more.
Did you know that 5 percent of the human genome is controlled by vitamin D? The implications of this could involve our mental health. Exposing yourself to the sunlight for just 20 minutes per day will give your body the necessary sun exposure to get a boost of vitamin D. Taking a walk, running, biking, and much more will not only make you physically fit, but it’ll also increase your mental fortitude and reduce fatigue.
Alleviate Seasonal Affective Disorder
According to the CDC, 14 percent of Americans suffer from seasonal affective disorder, or SAD. SAD is marked by routine periods of depression during the fall and winter. One of the easiest ways to remedy SAD is exposure to sunlight since vitamin D alleviates symptoms.
Another way to treat SAD is through regular exercise in winter, whether indoors or outdoors. You don’t even need to commit to a high-intensity workout. Even a gentle yoga routine can create a deep mind-body connection to help you cope with seasonal affective disorder. This means you become more aware of your body, and you can practice deep breathing to calm your nervous system.
When it comes to moderate to high-intensity aerobic exercise, sweating releases feel-good brain chemicals like enkephalins and endorphins, improving mood and reducing stress; merely 30 minutes of workouts like cycling, running, and dancing reduces anxiety and depression. You can experience runners high, which increases oxygen and blood circulation.
We recommend taking a break during your workday to do a quick yoga session or walk outside. Just 20 minutes can increase your heart rate and get your blood flowing to reduce stress and boost your focus.
Burn Holiday Calories
When you work out in cold weather, you increase the number of calories that you burn.
We produce two different types of fat: white and brown. White fat is the primary form of fat and can store extra energy. This type of fat commonly appears in your hips, thighs, abdomen, breasts, and buttocks. It is necessary for insulation and hormone regulation. However, too much white fat can be problematic as it can increase the risk of type 2 diabetes and heart disease. We need white fat, but not too much of it.
Brown fat, on the other hand, burns calories and keeps us at a healthy weight. Instead of conserving energy, it burns energy (and calories).
We can convert white fat to brown fat when we do things like exercise, eat healthily, and sleep regularly. This fat conversion reduces stress and makes us fit and healthy.
Metabolically, when you exercise in winter, you can quickly convert white fat to brown fat because your body metabolizes fat to generate heat.
You may not want to go outside to work out, but it can be a great advantage to staying fit. Learn more about winter exercise here!
