Frosty Fitness: Beating the Winter Blues with Activity
Nov 13, 2023
Welcome to November! Cold temperatures and shorter days are starting to creep in, but it does not mean your physical fitness level should be in hibernation! There are many ways to stay active around Sioux Falls as we head into winter, including both indoor and outdoor activities. The cold, winter weather makes it difficult to pull the blankets off and get some movement in your day! Here are some fun winter activities that you and your family can do to keep active during the winter months!
Ideas for outdoor activities:
- Walking or jogging
- Hiking
- Raking leaves
- Shoveling snow
- Ice skating
- Sledding
- Skiing
- Snowboarding
- Building a snowman
Need something more specific? Try:
- Walking around Falls Park when the lights are on with your friends and family
- Head out to Great Bear Recreation Park! Have fun with friends and family with tubbing, skiing, and snowboarding!
- Take the family on a small road trip to Wessington Springs City Park and visit the infamous ski hill!
Why should we continue with outdoor activity?
- On mild winter days you are able to stay outside and work out longer without risk of overheating, which may occur in the summer.
- Getting outside for movement is a great way to increase your exposure to sunlight. This increases your vitamin D levels and improves your mood!
- With no heat and humidity, the winter chill might make you feel more awake and energized.
- Getting movement outside increases your immune system during the flu and cold season. Being outside for even just a few minutes a day can help prevent simple bacterial and viral infections.
But sometimes it's COLD! The key to staying warm when outside in the elements is all about layering up. With cold temperatures and fluctuating elements, staying safe and staying warm is necessary to avoid hazards such as hypothermia and frostbite. Follow below for tips on layering:
- Avoid anything cotton as a base layer! When cotton is wet, such as getting wet with snow or rain, this will actually trap the moisture and make you feel colder.
- First layer should be something moisture wicking, such as moisture-wicking sportswear.
- Next layer should be something with fleece! Fleece will trap in your body heat, keeping you nice and cozy!
- Last layer should be a thin, waterproof layer, such as a raincoat or winter coat. This will repel any rain or snow from getting you wet.
It's important to know the signs and symptoms of Hypothermia. Hypothermia takes place when a person's internal body temperature has fallen below 95°. Kids and the elderly are more prone to hypothermia, but everyone can be at risk. Here are some signs and symptioms to look out for:
- Lack of coordination
- Confusion
- Slowed reactions
- Slurred speech
- Cold hands and feet
- Shivering
- Sleepiness
If it's too cold to go outdoors, you can still be active inside! Indoor activities include, but are not limited to:
- At home workout
- Dancing
- Housework such as vacuuming or sweeping
- Bowling
- Roller skating
- Indoor ice skating
- Workout classes at a local gym
- Yoga, pilates, rowing, cycling
- Stair climbing
- Indoor pool
Need a little help to keep on track? Here are some tips and resources to make it just a bit easier to stay moving this winter:
- Create an action plan.
- Design a workout routine you'll enjoy
- Track your workout
- Keep motivated and find solutions to barriers that keep you moving
Resources
- Ideas and opportunities to be active
- Build a workout plan, and get tips and tricks on how to fit movement into your day.
- Learn about how many calories are burned in common types of activity and the impact on exercise for weight management
- Get tips on creating an action plan, logging exercise, and more.
Sources:
https://www.heart.org/en/healthy-living/fitness/getting-active/how-to-stay-active-in-cold-weather
https://www.travelsouthdakota.com/winter/recreation/winter-activities
