Cooler Weather Workouts
Cooler Weather Workouts
With winter on our doorstep, daylight savings time turning day to night by 4:30pm, and the continuing effects of Covid-19, staying motivated to do anything more than curl up on the couch can be a real struggle. However, research has shown time and again that regular exercise strengthens your immune system so it can fight off bacterial and viral infections. This becomes particularly important in cooler months when colds and flu rear their ugly heads. When you exercise and get your blood pumping, immune cells circulate through your body more quickly, helping them seek and destroy infections. But this boost only lasts for a few hours, so exercise needs to be regular for long-term effects.
If you're used to exercising after work or in the evening, try to make adjustments and work out in the morning. At the end of the day, you're more likely to opt out of exercising if you're tired and stuck in traffic because of bad weather. Exercising in the morning gets your workout out of the way so you can relax at night.
As winter weather approaches, there is a wide array of fun activities to do that can involve the whole family. Try a new winter sport like ice skating, skiing, snowboarding, snowshoeing or even sledding. Taking up a new activity that has an expiration date can be motivating because in a couple months, your opportunity will have melted away. Spend an afternoon running through the snow and play, like you used to when you were young. Incorporating a new activity in your life is beneficial for you and your family.
An exercise DVD makes it easier to exercise at any time, any season. Research some DVDs online and find the type of exercise you would like to do at home. If you have limited space, try a yoga or pilates DVD because it involves a lot of mat work, which is great for apartment living. If you have more space, try a full body workout that incorporates strength training and plyometrics. Find what type of workout works for you, in the space that you have available. Many libraries carry exercise DVDs that you can rent out, so call your local library and see what they have available.
And finally, we all know that sunshine seems like a limited commodity during the winter months, so when you see it, enjoy it! There’s a reason it’s called the sunshine vitamin. While there are a limited number of foods that can provide your body with vitamin D, the easiest source is from exposure of bare skin to sunlight.
During summer, a short exposure of 10-15 minutes is plenty, but in winter, sunshine can be harder to come by, especially if you are snuggled up indoors. So that’s why it’s VERY important to get outside and get moving and smile at the sun! Sunshine makes strong bones and keeps your immune system strong. It can also boost positivity and help prevent high blood pressure, diabetes and cancer.
Kim Duke is a certified personal trainer and owner of Core Performance Fitness and Training located at 55 Bristol Lane, Ellicottville, NY. Kim resides in Ellicottville where she raised her two sons, Zach and Nik. For more information about her studio visit her Facebook page or www.coreperformancefitness.com. Reach Kim at kduke65@gmail.com.
