Warming Winter Health Tips

Has winter sent some of your health and fitness habits into hibernation? Here are some simple ways to keep your body in tip-top shape over the cold months ahead.

Layer Up

When training outdoors in winter, dress in clothing that you can easily take off and put back on as needed. Start with a thin layer of synthetic material which draws sweat away from your body. Next, add a layer of fleece or wool for insulation (avoid cotton, which absorbs sweat and can make you colder). Top this with a waterproof, breathable outer layer that can protect you from biting wind or light rain. In Sydney, long tights are usually enough to provide warmth when exercising, however if you are going to be standing around outside for a period of time before or after you exercise, a pair of warm pants over your tights can help to keep out the cold.

Protect Your Extremities

In cold weather, blood is shunted to the core of the body to help keep you warm, which leaves your head, hands and feet vulnerable to the cold. To keep your extremities warm, wear a hat or headband that covers your ears, and gloves can be helpful during early morning training sessions when the cold can bite at your fingers. On particularly cold, windy days, sunglasses can be helpful to protect your eyes from watering and stinging.

Protect Your Skin

Winter air isn’t just cold, it’s also dry and this can create havoc with our skin. You may be noticing your legs starting to dry out, your lips becoming sore or cracks around your fingernails. To keep your skin from drying out, drink plenty of water and use a thick moisturising cream daily. I have tubes of Papaw Ointment scattered throughout my bags and in the car and apply this to my lips and any other areas of cracked skin regularly.

Drink Up

(Don’t get excited, I am not suggesting we all start drinking wine, although I have been told that’s a good way to warm up!) .Often we don’t feel as thirsty during cold-weather workouts, however we are still losing fluids through sweat and breathing in lower temperatures. Sip water regularly while exercising and keep drinking throughout the day. Herbal teas are a great way to keep hydrated in winter as they have the added benefit of warming us up from the inside out as well as offering some nutritional benefits.

Boost Your Immunity

Winter offers some wonderfully nourishing foods that are packed with vitamins and minerals such as sweet potatoes, green leafy vegetables, beetroot, kiwi fruit, mandarins, bananas, garlic and ginger. Add as many varieties of these immunity boosting foods into your diet as you can to keep your body strong in order to fight against the increased presence of viruses in the cold weather. Spending time in the fresh air, exercising regularly and ensuring you get 7-8 hours of sleep a night are also great ways to develop a strong immune system over winter.

Sip On Soups

As winter sets in it can be tempting to start eating more of those warm comfort foods that are often high in fat, salt and sugar. Instead, find comfort in foods such as warming soups and stews that are full of nutrition and flavour. Cook up big batches of sweet potato soup, cauliflower soup or turkey chilli con carne, ready to warm up when you come back in from a brisk morning run or a Fit My Day training session.

Online Training

If you really find it difficult to get outside to exercise during the winter months, there is no reason why you can’t train indoors. There are so many different training programs you can do in the comfort (and warmth) of your own home. Fit My Day has a fantastic online program with a range of classes from Pilates, HIIT, strength and core training that will keep you fit and strong over the winter period. Find out more here.