Staying Mentally and Physically Active This Winter
What does staying active mean?
Winter is a time of ice, chilly air, snow, gray skies, and chilly wet weather. Just because winter is cold and dreary does not mean that you have to be bored and moody. Yes, it can be hard to stay active and motivated in winter, but it is important to keep your brain stimulated and your body moving. According to the Centers for Disease Control (CDC), physical activity is important in helping to reduce risk of disease, improve mental health status, manage weight, and strengthen the body. By finding simple ways to stay active, both physically and mentally, you can improve your lifestyle – and have fun!
Living in New York, you may have heard that vitamin D is an important vitamin to add to your diet in the winter. Because our bodies absorb vitamin D from sunlight, we experience a reduction of the vitamin in the winter months due to the shorter days. Getting the proper amount of vitamin D is critical as it boosts your immune system against pathogens and viruses. In addition to making sure that you are getting enough vitamins in your diet, the American Heart Association suggests that exercising in winter is a good way for you to get sunlight, improving your mood and helping you get that extra boost of vitamin D. Additionally, exercise helps to boost a person's immune system against cold and flu.
Exercising in the winter can have more benefits than just a boost in vitamin D. According to the Mayo Clinic, the reduction of sunlight in winter can cause seasonal affective disorder (SAD). SAD may be caused because our internal clock is disrupted with the shift in daylight and this change can reduce one of the brain’s mood chemicals (serotonin), which may lead to loss of energy, moodiness, depression, and a decline in mental health. Exercise and activities can help counteract SAD symptoms. Furthermore, a reduction in temperatures in winter makes the body more susceptible to cold and flu viruses, so it is important to do all you can to stay healthy during the winter, including getting proper sleep and activity.
Physical activity can reduce stress and anxiety in adults, and it does not even require a ton of activity to be effective. According to the CDC, even moderate amounts of activity can be beneficial. They recommend 2 1/2 hours of physical activity a week, and this could be broken up into 30-minute sessions five times a week, or even 15- or 20-minute increments of exercise. If you don't know where to start, keep it short and sweet with a walk down the block, walking around a local store, choosing to park farther away from the entrance of a store and walking in, or even shoveling the snow.
Physical activity is important but so is mental health and wellness. It is a good idea to keep the brain stimulated and active, especially in the winter when all you want to do is stay inside. An active brain helps with boredom and can combat symptoms of SAD. According to Healthline, an active brain increases brainpower and memory. Wellness activities can also help reduce stress, anxiety, depression, and improve mood and mental health.
What can you do to stay active and improve your wellness?
Seven Valleys Health Coalition invites you to join our Winter Challenge! The Winter Challenge consists of a multitude of different challenges, activities, and ideas for staying active, mentally and physically, this winter arranged on a bingo card. Every week starting January 19th we will draw a different winner of various prizes in Cortland County.
How do I participate?
All you have to do is follow us on social media — Facebook or Instagram!
Grab your board at our office, local businesses around town, or download a copy from our website and complete four of the squares in a “bingo style” (horizontally, vertically, or diagonally).
Post a photo of you doing the activity and tag us @SEVENVALLEYSHEALTHCOALITION and use #WINTERCHALLENGE2024 to be entered in our weekly prize drawing.
For an extra entry into the weekly drawing, tag two friends on your social media account.
Get started now and have fun! Make memories with your family or friends and try new things!
Get moving. Try out skiing or snowboarding at Lime Hollow (rentals are available). Take a yoga class at Heart Centered Yoga or find a workout video on YouTube. Like to skate? JM McDonald arena hosts open skate days. Want to get outside? Try one of the hikes on the CNY Hiking list and get some vitamin D at the same time. Another idea is to join a class at the YWCA or YMCA.
Eat healthily, trust me, it will make you feel better. Maybe try a new baking recipe or make a new type of healthy chili or soup. Attend one of the YMCA’s FREE cooking classes. Maybe try a recipe from your childhood.
Feeling down? Anxious? Depressed? Give yourself a break and prioritize your mental health. Connect with your friends at Bru 64, have a game night, listen to an audiobook, read a book, or try to learn something new. The YWCA, Cortland LGBTQ Center, and Access for Independence offer group classes to the public where you can get involved and try a new hobby.
Change things up and keep it interesting. Maybe crafting a little will bring back childhood memories or exploring local shopping spots, like Homer Men & Boys, is what you need. Maybe go for a walk on a different road or trail.
Just remember to keep going, take breaks, have fun, and prioritize your mental and physical health this winter season. Keep in mind the weather conditions and dress for the weather. Don’t forget to drink plenty of water during the day and vary standing and sitting while working.
A little at a time makes it easier over time and builds healthy habits that last a lifetime. Start with some of the suggestions above and see where you can go from there.
Thank you to all our sponsors for the wonderful prizes being offered by Winter Challenge 2024 and for supporting the health and wellbeing of the citizens of Cortland County!
