Staying motivated to stay active can be tough in the cold and dark winter months. Here are some expert tips to help you stay active during this time:
Kirra Balmanno, an Australian trail runner, has experience running in extreme cold conditions. She has tackled challenging terrains like wind-swept mountain passes in the Himalayas, where temperatures drop as low as -10C (14F).
Balmanno finds running in such remote, high-altitude locations exhilarating, explaining, Running in the cold challenges me and serves as excellent training for resilience in ultra-running. It's a great dopamine release.
Running in extreme conditions has not only boosted Balmanno's physical fitness but has also had positive effects on her mental health, self-confidence, and self-discipline. She highlights the discomfort of such environments as a factor contributing to her resilience and decision-making confidence.
Cold-water activities, like swimming, have also been noted to have positive effects on mental well-being. The release of stress hormones during the activity and the resulting "post swimming high" may contribute to improved mood and a sense of accomplishment.
If you are considering outdoor swimming during the winter, seeking support from a local group or coach is advised. Individuals with heart conditions or health issues should consult their doctor before engaging in cold-water activities.
Exercising in cold weather can be challenging due to reduced blood flow and impaired nerve function caused by the cold air acting as an analgesic. To optimize performance and safety during cold-weather workouts, warming up indoors before heading outside is recommended. Layering clothing appropriately, adjusting pace to maintain comfort, and staying hydrated are crucial for winter exercise success.
It's essential to wear proper moisture-wicking materials, layer effectively, and carry essential gear like jackets and thermals to prevent overheating and moisture retention when exercising outdoors in the cold.
For cold weather activities, it's vital to manage hydration levels effectively by conducting sweat tests to determine appropriate fluid intake. Carrying water and replenishing electrolytes post-activity are crucial steps for maintaining performance and well-being in cold conditions.
Despite the challenges, taking necessary precautions such as layering up and hydrating adequately can ensure a safe and enjoyable winter outdoor workout. So, don't hesitate to lace up your shoes or hop on your bike this winter; outdoor exercise is always rewarding and impactful, even with a short jog. Remember, The hardest part is getting out the door. Once you're out there, you're golden.