Winter can be an easy season to let go of our fitness and health goals. It can be quite easy to pass on that daily walk or run because it’s too cold to go outside or consume a few extra helpings of comfort food while sitting on the couch watching television. With a few small changes, we can maintain and even improve our fitness and health during the winter season:
- Eat a healthy diet. Eating a healthy diet is important all year round, but it’s especially important during winter when cold weather can weaken your immune system. Make sure to include plenty of fruits, vegetables, and whole grains in your diet. These foods are packed with nutrients that can help keep you healthy, such as vitamin C, vitamin A and zinc.
- Stay hydrated. It’s important to stay hydrated all year round, but it’s especially important during winter when the air is dry. Drink plenty of fluids, such as water, juice and soup.
- Get regular exercise. Exercise is important for overall health, and it can also help boost your immune system. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
- Get enough sleep. When you’re well-rested, your body is better able to fight off infection. Aim for 7-8 hours of sleep per night.
- Wash your hands often. Washing your hands is one of the best ways to prevent the spread of germs. Wash your hands with soap and water for at least 20 seconds, especially after using the bathroom, before eating, and after being around someone who is sick.
In addition to these tips, you can also help stay healthy during winter by:
- Staying indoors when possible. If you do go outside, dress warmly and avoid being outside for long periods of time.
- Humidifying your home. This can help keep the air moist and prevent it from drying out your skin and airways.
- Taking a hot shower or bath. This can help soothe a sore throat or cough.
- Using a humidifier or saline nasal spray. This can help loosen mucus and relieve congestion.
- Getting a flu shot. The flu shot is the best way to protect yourself from the flu.
By following these tips, you can help stay healthy and enjoy the winter season.