Let’s face it is tough
to stay focused on your fitness over the winter months. It is so tempting to roll over and hit snooze
on those cold mornings. A hearty stew and bread roll is so much more tempting
than a salad! But sticking to a regular fitness routine is vital if you want to
stay in shape and take care of your health.
Just think about
all of the effort that you put into your health and fitness over the
summer. It would be a shame to undo all of your hard work by sitting
around feeling miserable all winter.
Slowing down
physically can have the unwanted side effect of bringing you down
psychologically. At a time when the weather is lowering our spirits we
need to take practical measures to stay active and happy.
Reasons to
Exercise Regularly this Winter
1. Weight Loss
With the changes
in our eating over winter we all need to balance out the increase in available
calories with a huge dose of will power or some seriously energetic workouts.
I recommend a
combination of the two strategies as being the most realistic option. To
maximise your calorie burning potential you should participate in 30 minutes to
one hour of exercise 3 - 5 x per week.
As a guide you
should feel like you are working hard; your heart rate and body temperature
will increase, as will your breathing will become more rapid. If it feels
like exercise then it is exercise.
2. Positive
Body Image
There is nothing
more disheartening than putting on your jeans and they feel tight! Exercise will
not only help keep those excess winter kilos under control, it will make you
feel better about yourself by optimising your physical condition and helping
you to reach a healthy weight.
3. Energy
Boost = Mood Enhancement
If you are
feeling sluggish and fatigued first thing in the morning, improve your energy levels
with yoga or a stretch session.
The coordination of breathing
patterns and movements with these types of exercise will result in an increased
energy levels and reduced tension.
4. Improved
Immunity
We all need
protection from the germs that are circulating around the office or being
brought home from school by our children. Regular moderate exercise will
boost immunity by improving lymphatic and cardiovascular circulation.
However, the
effects of exercise on your immune system are short lived and in order to
optimise these effects it is important to exercise regularly.
A daily 20-30
minute walk would be an ideal way to start – it would fit nicely into your
lunch hour too!
Note: Regular vigorous exercise can place a
higher burden on your immune system and adequate rest and recovery should be
factored into your week.
5. Reduction
in Stress Levels, Anxiety and Depression
It is widely
accepted in the health and fitness community that exercise has a positive
effect on our mind body and spirit. So let’s take practical steps to
fight off those winter blues by increasing our activity levels.
Regular gentle
exercise is one way to improve your overall sense of well-being. One way
that exercise improves our mental state is by removing the by-products of
stress that surge through our bodies helping us to find inner calm.
Ideal forms of
exercise to improve emotional well being are yoga and tai chi. Additionally some find that the
rhythmical and repetitive movements of walking or gentle jogging help them to find a level of tranquility.
6. Just Do
It!
Half of the
battle is taking the first step towards exercise. That might mean packing
your gym gear into your work bag, driving to the gym or arranging to meet a
friend at an exercise class.
I often find that
if I can switch off the internal chatter for just a few moments I’m in my gym gear
before I know it and then there’s no turning back.
Don’t open the
curtains to check the weather before you put your gym gear on, just do it! If
you think about it too much, it won’t happen.
REAL Tips:
Tip 1: If your motivation is lacking
why not book in with a Personal Trainer. A good Personal Trainer will
help you to increase your confidence and achieve your goals through offering
sound exercise and nutritional advice. Staying on track and accountable
is half the battle, a Personal Trainer will help you with strategies, tips and
advice.
Tip 2: If you are going to book in early morning
workouts I recommend that you catch up
with your sleep at the other end of the day with some early nights. Your
body needs time to rest and repair. Without adequate recovery time
exercise increases your stress levels.
Tip 3: Choose an activity that you enjoy as you
are more likely to commit to it and benefit from it. If exercise is fun
then you’ll go back for more.
Exercise will make you feel invigorated, alert and
ready for the next challenge of the day. In comparison, ‘lazy days’ will
give you that sluggish unfulfilled feeling that leaves you questioning your
self worth. But don’t take my word for it, try it out for yourself.
Good luck and have an energetic winter.
