There are numerousbenefits to a winter walking routine: A brisk walk in chilly weather canget your heart pumping, boost your energy, and evenburn some extra calories. Making time to soak up precious daylight may also helpease winter blues, supportquality sleepandup your immunityduring the flu (and COVID-19) season.
It’s true that when winter arrives, even the most avid walkers struggle tostay motivatedwithdark mornings,dreary weatherand the pull of the couch and fuzzy blankets. However, these pro tips help you get outdoors:
BE LIKE A SWEDE
Hygge, aka the embrace of anything cozy, is one of many ways Scandanavians survive harsh winters. Add comfort to your walks by wearing soft, warm and colorfulwinter gear. “Layers are crucial,” says Keegan Draper, a certified personal trainer. Make sure to include thesethree must-haves: a moisture-wicking base layer made of polyester or merino wool, an insulation layer of fleece, and a protective layer with a waterproof jacket or coat. Since your body’s focused on warming your core first,a hat, gloves, scarf or face maskand thick socks are especially important, too, says Draper.
INDULGE YOUR WARMUP
The first step is often the hardest, especially when you know you’re walking into freezing cold conditions and wind chill. The fix:Warm up completelybefore you step outside withdynamic stretches像膝盖高,butt kicks,walking lunges, leg swings and arm circles, suggests Hannah Daugherty, a certified personal trainer and health coach.
WEAVE IN WINTER HIGHLIGHTS
You may also need to tweak the time of day you take your walks and set a new routine that better suits the winter, says Draper. Maybe you walk later in the morning when the sun is up and warms the air a bit. Or pick activities that line up with scheduled walks, such as pairing hot chocolate or a peppermint-flavored coffee and awalk with your dogbefore work, a long stroll after lunch to take in the sunniest time of day andsupport healthy digestion, or aninterval-walking workoutin the evening to catch stunning winter sunsets.
LISTEN WHILE YOU WALK
“To take your mind off of the cold, find something interesting to listen to,” suggests Draper. Then, tell yourself you can only listen to your favoritepodcast,audiobook, language lessons ornew musicwhen you’re on the move. Stick with this simple rule, and you might find yourself scheduling in more winter walks.
FIND A WALKING COMMUNITY
If you know daily walks won’t happen without someone to keep you accountable, join avirtualor in-personwalking groupor a community with a high step count like arucking cluborwalking book club(yep, that’s a thing). Another great option is to schedulewalking callswith a friend andchallenge each other达到新步骤的目标。
GET CREATIVE
“One surprising way to make winter walks more enjoyable is toreap the benefits for productivity,” saysElliott Upton, a certified personal trainer. Sitting around all winter long can make it harder to think clearly or get through a challenging workday, butresearch shows taking a walk can stimulate creativity and inspiration.
MAKE LONGER WEEKEND WALKS FESTIVE
Towalk more over the weekend, find ways to connect with others, and celebrate the holidays, suggests Upton. Consider planningscenic winter hikeswith friends, taking scavenger hunt-stylenature walks with your kids, orexploring holiday marketsorwinter wonderlandevents with your loved ones.
To become more active, try setting a simple goal to increase (and track) your daily steps. Go to“Plans” in the MyFitnessPal appand choose a 28-day step plan to learn tips to boost your activity.
