2 weeks ago
13 November, 2024
We all know that as the days get shorter and the temperature drops, it can be tempting to stay inside and hibernate until spring comes back around! However, winter doesn’t have to mean the end of your fitness journey.
Exercising during the colder months can offer a host of physical and mental benefits that will keep you energised, healthy, and motivated (and most importantly can reduce your risk of breast cancer by 20%).
Lucky for you, Breast Cancer UK have put together a guide to embrace your winter workouts so you can stay active through these chillier months, all while reducing your risk of breast cancer.
Let’s touch on the benefits of winter exercise
While the winter months might seem like a good time to stay indoors and cosy up, getting regular exercise during this season offers several advantages:
- Boosts immunity: Cold weather exercise can strengthen your immune system, helping you fight off seasonal illnesses.
- Improves mental health: Winter can bring on the dreaded winter blues, but physical activity boosts the release of endorphins, which can help improve mood and reduce stress.
- Burns more calories: Cold temperatures mean your body burns more calories to maintain its core temperature while exercising outdoors.
- Reduces your risk of breast cancer: It’s thought that physical activity lowers the level of certain circulating hormones and reduces inflammation. This can help lower the likelihood of breast cancer developing and progressing.
Warm up properly
Cold muscles are more prone to injury, so a proper warm-up is critical in winter.
- Start with some light cardio to get your blood flowing, such as brisk walking or dynamic stretches.
- Spend extra time focusing on joints, especially your shoulders, hips, and knees, to ensure they are properly loosened before tackling any intense activity.
Embrace the outdoors
Winter presents a whole new set of opportunities for outdoor fitness. If you’re up for it, try incorporating these activities into your routine:
- Running or walking: Winter running can be refreshing if you dress properly and take care near icy surfaces. Make sure to wear the correct shoes with good traction and be mindful of which route you take. Walking along winter trails can be just as effective for staying active too!
- Park equipment: Take advantage of the parks around where you live and use their outdoor gym equipment. Most council-funded parks have this and it’s perfect for people of all age ranges looking for an alternative to the traditional indoor gym.
Or simply take advantage of the indoors
Not every winter workout needs to be outdoors. If it’s too cold or conditions are unsafe, there are plenty of indoor exercises to keep you in shape:
- Yoga and Pilates: These practices can help you maintain flexibility and strength without putting too much strain on your body. You can follow classes online or use apps to practice in the warmth of your home (or some gyms will offer classes).
- Strength training: Building muscle can improve your overall fitness. Dumbbells, resistance bands, or bodyweight exercises (like push-ups, squats, and lunges) are great for strength training indoors.
- HIIT workouts: High-intensity interval training (HIIT) is a great way to get your heart rate up and burn fat, all within a short period. With bodyweight exercises or minimal equipment, you can complete a full workout in just 20-30 minutes (YouTube is a great free option for this!).
- Cycling: If you can’t cycle outside due to weather, try spinning classes or stationary cycling at home to keep your legs strong and your heart healthy.
Safety tips for winter workouts
While winter workouts can be invigorating, it’s important to take extra precautions to stay safe:
- Watch for ice: Ice can create hazardous conditions, especially for running and walking. Our tip is to stick to cleared paths.
- Stay visible: The days are shorter, and visibility can be poor in the early mornings or evenings. Wear reflective gear, and if you’re running or walking, choose routes that are well-lit.
- Avoid overexertion: Cold air can make it harder to breathe, especially if you have asthma or other respiratory issues. Don’t push too hard – listen to your body and adjust your intensity if necessary and don’t stay outside if you start feeling overly chilled.
- Accessories: Don’t forget gloves, hats, and scarves! A beanie or headband will keep your ears warm, and gloves are essential for protecting your hands from frostbite. Scarfs can shield your face from the cold wind. Check out our partner company Birds and Boobs, for all your hoodies, beanies or sweats. 100% of profits go to breast cancer prevention!
- Still remember, hydration: Even though it’s cold outside, staying hydrated is just as important in the winter months as it is in the summer. When you exercise, your body loses fluids, so it’s essential to replenish them.
Ready to get moving?
Winter exercise doesn’t have to feel like a chore. In fact, it can be an opportunity to try new things and enjoy the colder months. Invite a friend for a winter walk or try a new indoor gym class. The more you find ways to make it enjoyable, the more motivated you’ll be to keep going!
Whether you choose to brave the cold and enjoy the outdoors or stick to indoor workouts, the most important thing is to stay consistent and have fun. Embrace the season and let winter be an opportunity to get active and reduce your risk of breast cancer.
What to stay on top of your fitness routine and winter workouts? Why not try our Weekly Wellness Planner to keep yourself accountable during these winter months.
