During the cold winter months, it can be easy to put exercise and physical activity on hold. A warm cozy home can bring more comfort than the icy air of the outdoors. The snowy and icy conditions can discourage outdoor walks or other outdoor activities. However, even in the colder temperatures, a brisk walk outside may feel good and refreshing. If going for walks is not something you normally do, you may want to reconsider. Taking walks has been found to be very beneficial for our health.
Regular physical activity, such as a daily walk, can help reduce our risk for cardiovascular disease and the risk factors associated with it. This includes high blood pressure, obesity and diabetes. Exercising regularly can also help to reduce our risk for osteoporosis, reduce stress, and improve our sleep and overall mood.
The current adult recommendations for physical activity are 30 minutes of moderate-intensity activity for five or more days a week. Moderate intensity means you don’t have to exercise to complete exhaustion to get a good workout. However, you should feel your heart rate and breathing increase. A brisk walk can help you accomplish this goal.
There are several things to think about before you go on a walk outdoors, especially in the winter. Below are some tips to make the most of your walk.
- Dress appropriately for the weather and for safety – Make sure to wear clothing that will make you visible to motorists. If walking in the dark, wear brightly colored clothing or put reflectors on your clothing. When it is cold out, wear several layers that can be shed as you get warmer. If the roads and sidewalks are icy, be sure to wear shoes that have a good grip. Also, wear a hat to help maintain your body temperature.
- Warm up and cool down – Warming up your muscles before you exercise can help you prevent injury. Doing some static stretching, or a continuous stretch to the point where you feel a slight pull, is beneficial before exercise. Then as you begin your walk, start slowly and gradually increase your pace. As you are ending your walk, begin to decrease your pace gradually. End your walk with some more stretching to help prevent sore muscles.
- Keep hydrated – Bringing a water bottle along can help you to stay hydrated throughout your walk. Drinking about half a cup of water for every 15 minutes of physical activity can help to ensure you will stay hydrated. If you feel thirsty, you are already dehydrated.
Also, consider finding places in your community for indoor walking. Fitness centers, malls or other large buildings can offer plenty of space for a brisk walk without the discomfort of the cold.
Christina Masich is the family and community wellness agent for NDSU Extension in Stutsman County.
