Winter is in full swing, and it is the season to get involved in your favourite winter sports. Whether you’re a committed athlete or just enjoy the exercise and staying in shape, adopting a few smart lifestyle habits can help you stay healthy, active, injury free, and performing at your best this winter. We’ve got five helpful and easy tips to keep your body running smoothly this winter, whatever your pace.
1. Layer up and stay warm:
No matter what activity you choose to stay fit in winter, staying warm outdoors is important. It’s not just about feeling comfortable. Your body needs to stay warm to properly function. When your body is at the right temperature, it won’t need to spend as much energy trying to keep warm. If you’re not too keen on the bulk that occurs when layering, some of the newer fabrics like merino and DryLete fabric will give you the same warmth by regulating your temperature, as well as being sweat resistant. Wet clothes mixed with wind chill is a recipe for spending a few days sick in bed, so if you do go out when the weather isn’t so flash (we’re impressed by your commitment), make sure you’re dressed for it.
2. Support your immune system:
It’s no secret that the fitter you are, the less likely you are to succumb to sickness during winter. But even if you are active all year round, you’re still not immune to the nasty ills and chills that could force you to take a break from your workout routine. Proper sleep and the right nutrients can give your immune system the support it needs to keep your body strong and healthy.
Keeping your immune system functioning properly is vital through winter, so look for natural immune supporting ingredients that can work to support it.
Olive Leaf is a great choice as it supports the immune system with its antimicrobial actions. If you do find yourself coming down with something, it’s best to act straight away with some powerful, fast acting natural support. Try either Viralex Attack or Viralex Soothe, which both contain scientifically researched EpiCor to support your body’s defences and immune response, acting quickly to support your recovery. You can read more about EpiCor’s amazing benefits here.
3. Drink up (water that is):
During the cold weather your body still loses water the same way that it does during summer. Just because we sweat more during summer, especially when exercising, it doesn’t mean we don’t need to drink as much water during winter. Staying hydrated is essential because it directly impacts your immune system. Water helps your lymphatic system which is basically in charge of filtering the rubbish out of your body, as well as carrying white blood cells and immune cells. It’ll also help you with digestion and energy levels and will keep your skin looking bright and clear from breakouts. Make sure your electrolyte (mineral) balance is optimum, or all that water may do more harm than good.
4. Warming up and down:
We know that we should warm up before, and warm down and do stretches after exercising, but why? Warming up elevates the heart rate slowly and increases circulation through the body. It increases the levels of blood and oxygen in the muscles, prepares our joints and ligaments for stress, plus improves our flexibility to help prevent injury.
Warming down to recover from an activity is just as important. Your goal during a warm down should be to gradually bring your heart rate back down to its resting level. Stretching when your muscles are warm, after a workout, will also help to improve your flexibility over time, which in turn helps prevent injury. Make sure you wear an extra layer, as your body will cool down quickly once you finish exercising.
5. Protect your muscles and joints naturally:
Injuries are a common occurrence when participating in winter sports. Whatever your fitness level is, there are some key natural supplements that can support your body.
Magnesium plays a key role in muscle relaxation and recovery. You can either take magnesium or try using magnesium cream. Rubbing magnesium cream directly on the target area gets to work easing any tension. Physical activity such as running or playing team sports involves continuous muscle contractions and this causes the muscles to respond to the stress by growing (hypertrophy). Turmeric is a master when it comes to supporting this “stress response” in a healthier and more constructive way. Additionally, it is important to make sure that you don’t wear your joints out. Glucosamine provides one of the building blocks for keeping them healthy and supple. Getting a good night’s sleep is key to giving the body the rest and repair time it needs to keep your joints and muscles healthy after exercise.
While it’s much harder to get motivated to exercise when it’s cold and dark outside, staying active during winter supports a better mood, helps to manage stress, and can improve your focus. Whether you are old or young, with these smart lifestyle habits and a little help from nature you can stay healthy, active, and injury free this winter.
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