How to stay active in the winter months

Being active on a regular basis can be one of the hardest things to weave into your daily routine, but once you’ve done it, it can be hard to remember what life was like before.

At this time of year, however, as we edge towards the cold snap, our hard-to-develop habits tend to drop off.

This is particularly true over the busy festive season, as socialising with our friends and family, entertaining the in-laws and prepping for the big day’s arrival, makes it difficult to find the time to be active.

But Vitality’s Head of Physical Activity Jonny Kibble, stresses that staying active over the winter period is still “important”.

He explains: “Stopping [exercise] over the winter months can lead to weight gain, decreased mobility and flexibility, lower mood and an increase in joint pain or stiffness (especially when it’s cold).”

He adds: “Keeping on top of your physical activity means you’re in a better place both physically and mentally, as well as battling those nasty cold viruses that go around this time of year”.

And the benefits of being active are limitless, from improving your ability to do everyday activities to strengthening bones and muscles.

Further research, meanwhile, suggests physical activity may help boost your immune function.

That doesn’t mean as we enter the new year that you must jump straight into high intensity workouts.

Activities such as walking, gardening or indoor team sports, work just as well too.

So, if you’re at a loss for finding a reason to stay active, Vitality identifies five simple ways we can easily maintain regular activity over the winter months.

1. Seek out a partner or group

According to research, exercising in a group has a greater stress-reduction benefit than exercising alone.

Having people around us has been described as a “key ingredient” in any successful fitness programme.

While the Centers of Disease Control and Prevention tells us that regular physical activity is one of the most important things you can do for your health, doing it with others can simply just be more fun.

Jonny explains: “Physical activity helps our body release endorphins (a feel-good hormone) therefore aiding in boosting our mood.

“It can also ‘use up’ excess adrenaline and cortisol [stress hormones] that could potentially be contributing to an increased level of stress over the winter period.”

Trying team sports or group classes to meet new people or a new activity, like parkrun, can help get you going. Whether you volunteer, walk, jog, or run, everyone is welcome – families and friendship groups alike.

And, if the winter weather is stopping you, a good dance around to songs or getting competitive with a virtual fitness class at home is great fun.

Read more on the benefits of physical exercise with others, via the link here.

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As a Vitality member, you could get active points for walking or running at a parkrun event.

Parkrun is a great way to try out running for the first time or getting involved with a new activity; it’s free and there are hundreds of locations to choose from. And, if running isn’t for you, you can also get involved by volunteering to help out at the events, or even ‘parkwalk’ it.

Receive activity points with qualifying health insurance and life insurance plans. Log into Member Zone for the details.

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2. Avoid hitting the snooze button

If mornings are the best time to fit in physical activity, the colder (and sometimes grimmer Great British weather) can make it tempting to reach for the snooze button.

Almost half (49%) of Brits admit that they struggle to get out of bed in the winter, a recent survey found.

However, staying in bed for a few extra minutes could affect you later in the day and your sleeping pattern.

Dr. Aarthi Ram, a neurologist who specialises in sleep medicine, explains: “10 more minutes of sleep you’re granting yourself over and over isn’t productive sleep, if anything, interrupted sleep will make you feel groggier”.

According to Houston Methodist, this is because pressing snooze can cause you to oversleep and disrupt your sleep cycle.

Try these before hitting the snooze button:

• Sit up as soon as you wake up
• Move your alarm across the room
• Turn on a light once your alarm goes off
• Look to get a Lumie clock which lights up like a personal sunrise, gently waking you from sleep so that you feel naturally wide awake.

3. Opt in for indoor activities

So, on those days where it’s harder to get outside, there are a number of things that you can do from the comfort of your home or your local sports centre.

Get to know your local indoor swimming pool and reap the benefits of reducing stress, anxiety and depression, as well as improving your sleep.

Leisure management company, Everyone Active, found in a 2018 YouGov poll, commissioned by Swim England, that 1.4 million adults in Britain significantly reduced their symptoms of anxiety or depression through swimming.

If taking a dip isn’t appealing, you could do some squats while you’re waiting for the kettle to boil or get yourself a standing desk if you work at a computer – it all counts towards being active.

The pandemic, meanwhile, has shifted the way we live our lives; and the world of online fitness is now more accessible than ever.

There are online classes and other group-based activities across the UK that you can join virtually, such as Virgin Active’s Online+ membership where you can work out from the comfort of your home and access new classes on the app every week.

4. Plan ahead, monitor the weather, and be prepared

72% of people said a dip in their activity during winter was due to the colder temperatures, and 57% were put off by the darker mornings and evenings, a recent poll revealed.

Being aware what the weather is forecasting will help prepare your week ahead and able you to plan your outdoor activity accordingly.

Also, this gives you chance to make sure you have theappropriate clothing or gear you may need to enjoy your activity and keep your body warm.

It is veryimportant to staywarm as youbecome at risk of effecting the body’s immune system, which helps fight against those nasty viruses that float around this time of year if you’re cold.

Also, have the right gear ensures you’re being safe, not only to protect yourself but also those around you.

5. Get outside around lunchtime to get the most vitamin D

As the days feel shorter and we spend more time inside the winter blues can occur, also referred to as SAD (Seasonal Affective Disorder).

This is a type of depression wherepeople can experience a low mood that effects their everyday life at certain times of the year, the Mind Organisation tells us.

“Getting outside in the sun can help boost levels of vitamin D that we lack over the winter,” explains Kibble.

“This notonly provides the nutrients to keep your bones and muscles healthy and strong, but also helps you sleep better, therefore improving your mood and reduces the chance of experiencing the winter blues”.

Also known as phototherapy, light therapy is a treatment where you expose yourself to an artificial light source, such as a light box or lamp.

According to the Mayo Clinic, exposure to this type of light can cause a chemical change in the brain, improving mood and reducing other SAD symptoms; including excessive sleep and fatigue, which are prominent during winter.

We recommend talking with your GP to discuss the best option for your needs.

And, if you have health insurance, your provider may have a specific light box they suggest you use, and it might be covered in your insurance.

As a Vitality member, you can access SAD lamps with qualifying health insurance. Find out more about eligible medical aids we cover here.

Before considering light therapy, prioritise thetime you spend outsidearound noon everyday over a few weeks tosee if you begin to feel the winter bluesfall away.

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How do I start earning Vitality active points?

As a Vitality member, you could get discounts on a range of fitness trackers. Available with qualifying health insurance and life insurance plans.

Once you’ve chosen your device, you can link it to your Vitality account through the app and start earning active points today. 

And, did you know that your phone is already tracking your steps. You’re already doing the hard work, so why not get rewarded for it.

Take 2 minutes to connect your phone today and start earning rewards. 

So, what are you waiting for? Start earning your points by logging into Member Zone today. T&Cs apply.