Chilling Out In January

As January unfolds and winter's chill sets in, the temptation to hibernate indoors can be strong. However, there's something special about embracing the crisp air and turning the outdoors into your personal playground at this time of year. In this blog post, we'll explore the benefits of getting out in cold weather, the joys of braving the outdoors with a bit of nurture and discipline, and the importance of being kind to yourself during this chilly season.

I’ll be completely honest, I struggle to get out in the cold, even with my own A-Z of mindset tips to hand! But when I do get bundled up and go out, I never regret it. As always, mindset is key. 

There are benefits to embracing cold weather exercise. Exercising in colder temperatures can give your metabolism a boost, helping you burn more calories. It also stimulates the production of immune cells, enhancing your body's defence against seasonal illnesses. Sunlight exposure during colder months is crucial for maintaining our mental wellbeing. Outdoor activities, even in winter, expose you to natural light, which can help combat seasonal affective disorder (SAD) and lift your mood.

I often talk about the importance of nurture and discipline in life, and this is extremely relevant to winter exercise. 

Nurture and discipline are a fine balancing act, and this will inevitably look and feel different for everyone. I'm not going to give a detailed explanation of the two things here, perhaps I'll save that for a future blog! But, just keep those two words in mind and notice what they mean to you. 

Nurturing the mind and body in winter involves understanding and adapting to the cold conditions. So wearing layers, staying warm, and fuelling your body with a well balanced diet to support your immune system are key. Cold weather can sometimes mask the sensation of thirst, leading to dehydration. Those steaming breaths you exhale are water vapour lost directly from your lungs. If you're wearing heavy clothes to stay warm, there is also the chance you will sweat more than you would in the Summer. Stay mindful of your water intake and make sure you stay well hydrated. Additionally, you might like to consider a decent warm-up in colder temperatures to prevent injuries and ensure your body is ready for physical activity.

Discipline plays a key role in maintaining a regular exercise routine during winter. But, this doesn't always have to involve going outside, and I'll come onto that. 

Too much nurture and you won't get off the sofa. Too much discipline, and you could burn yourself out and then not be able to exercise for a while. With the right balance, your mindset will get you off the sofa and out the door, and you will know when it's time to head home and rest. This balance ensures your body is cared for, your mind is resilient, and you experience the physical and mental benefits of staying active during the colder months.

Why not turn a challenge into an opportunity? There’s something very special, very beautiful, in getting out when very few others do. Plus you’ll most likely have the trails to yourself, enjoying the the peaceful atmosphere that can be both calming and rejuvenating. Depending on where you live, there could also be the opportunity to try a new winter sport or activity. Those of you who embrace positivity and look for opportunities will know that adopting a resilient and optimistic mindset can turn winter workouts into invigorating experiences. Embracing the crisp air and the unique beauty of a winter landscape will lift your mood and boost your motivation- you'll be left wanting more!

Having decent kit is important for getting out in winter. This subject is probably worthy of several blog posts and a Facebook live discussion! But just to cover the basics- keep yourself warm and dry, and buy the best quality you can afford. Investing in a decent waterproof spray has definitely helped my winter kit last longer. Make sure you layer up, have warm and dry boots with a decent grip, and get an insulated waterproof jacket. 

I also like to make things as seamless as possible for when I get in from any outdoor exercise, most likely feeling cold and probably wet or muddy! Try making your favourite hot drink in a thermal cup, ready for when you get in. Leave a nice soft towel or robe wherever you might need to take off your muddy kit. Perhaps have the heating on and some cosy clothes laid out for after your shower. 

On days when the cold feels too biting, consider exercising indoors. Whether it's a home workout, a virtual fitness class, or a session at the local gym, there are plenty of ways to stay active without subjecting yourself to the winter chill. YouTube is a brilliant resource and you may be surprised at what you can achieve at home with an exercise mat and a couple of basic dumbells. 

I personally like to remove any kind of strict training schedule during January. I keep the routine of exercise but don't work to a plan. I take the pressure off myself, and instead enjoy some leisurely exercise, at my own pace. If you really need to work toward goals then keep them realistic. Understand that your body may respond differently in cold weather, and that's ok. Set achievable targets and listen to your body. Don't push yourself too hard, especially if the weather is particularly harsh. Let the focus be on the joy of movement rather than the pressure of intense workouts.

It’s about removing as many obstacles as possible, making your cold weather experience as manageable as you can. 

For those with underlying health problems, the cold can present very personal and unique challenges, and it’s important to acknowledge this. While recognising the benefits of winter exercise, it's equally important to listen to your body and find a balance that promotes wellbeing without increasing discomfort or a flare up of symptoms. I struggle with my various muscular aches and pains in the cold weather, and I’ve had to experiment a lot to find what works. For me, layers are key. I also dial up the nurture and go easy on the discipline during the cold weather. Yoga is a favourite of mine and I use YouTube. When I need to get out, I'll switch my usual mountain bike routine for a walk instead. I feel great because I still go out, but at a slower pace so I can wear more layers and don't get as chilled as I would if I was whizzing down lanes and trails. 

The key is finding the right balance that keeps YOU active, healthy, and happy, without succumbing to the pressures of unrealistic expectations. 

So, bundle up, step outside, and make this January a month of wellness, self-discovery, and mindful self-care.