During winters our fitness routine tends to get into the state of hibernation.Yes, I agree the winter months are hard for workouts.It’s really challenging to stick to your fitness routine when temperatures drop.And taking a fitness break for the winters each year due to cold would just make you more inactive all throughout. So don’t just give in. Just give it a whirl.
1- Pay attention to Lifestyle
a) Protect your skin
Make moisturizers your best friends.A reliable lotion for your face, a good balm for your lips, Baby oil or petroleum jelly for your skin can prevent you from a dry and cracked skin.And yes, do not forget to use sunscreen during winters too.There are two types of UV light that damage your skin: Ultraviolet A [UVA] and Ultraviolet B [UVB].The UVA light penetrates through deeper layers of skin, causing cell damage.It’s hard to avoid UVA light in winters, so maintain your sunscreen routine on winters as well.
b) Wear suitable clothing
Fabrics that keeps away moisture from your skin prevents you from becoming chilled.Well, colors matter too.Wear brighter colors. It helps joggers and drivers from unfortunate accidents.
c) Buy plenty of hand sanitizer
They help to eliminate germs.Wash your hands at least five times a day.
d) Sleep well
Get enough sleep this season or else you’ll feel more tired and as a result, the other precautions that you take with diseases or the right food, won’t offer the required benefits to your body.
e) Throw your weight around
Avoid winter weight gain: Most people gain weight in winters probably because they are less active, eat more food and spend less time outdoors.Monitor your intake and stay active.
2- E for exercise
The journey of a thousand miles begins with just one step.So, don’t just sit there, scramble to your feet and get started with workouts. Join a gym.T ry taking the stairs and do some walking. Go for jogging, yes, in the freezing cold, of course, this will make you struggle to warm up. The more rigorous the exercise, the more metabolic heat you’ll produce to keep yourself warm while exercising. Lift up your feet, lace up shoes and Run on tracks.Well, Training in the winter afternoon with the sun at its peak is not really a bad idea. Save some time from your regular schedule and opt for afternoon training and you’ll feel more awake and confident enough to beat out this cold.Increase your intensity. Do high- intensity workouts. Perform outdoor and indoor activities including sports[basketball,tennis ,badminton etc]
List of some cardio activities that can be followed up_
Winter workouts build a greater endurance.
3- Eat, Drink, Stay Fit
Do not ignore the nutrition chart. Drink more water and stay hydrated. Drink at least two liters of water a day.Eat enough carbohydrates to fuel your activity. Boost up your immune system.
a) Tune into Veggies
Vegetables that grows beneath the surface of the ground i.e.the root vegetables are usually warming and is healthier to eat in winters, like carrot, potato, onions, radish, sweet potatoes, beets, turnips etc and also the leafy green vegetables like palak, methi, pudina etc.They contain an excellent source of vitamins and a powerful anti-oxidant.They help in building up immunity and fight diseases and provide energy.
b) Dig into Fresh Fruit
Papaya and Pineapple, loaded with Vitamin C, provides the warmth required.Pomegranates, filled with anti-oxidants treats heart problems like high blood pressure, high cholesterol etc.Bananas help to maintain blood pressure.Fill your plate with fresh fruits.Try having three pieces of fruit a day.
c) Dry Fruits
Dry fruits are beneficial for your skin that dry out during winters.They are the most expensive and the most demanded in winters.Certain dry fruits are also warming like dates.They are filled with potassium and magnesium. Almonds, Raisins, Walnuts, Dried apricots, Peanuts, coconuts etc consist of different vitamins and minerals.They help to purify the blood.
d) Spice up your life
It is this time when you want to eat more spices than the hotter months. Mustard, hing, Black pepper seeds etc are all warm spices.Methi seeds helps prevent joint problems and Turmeric helps to build more immunity
e) Animal Foods
Dairy products, Whole eggs, meat, fish, and poultry are usually warming food with a great amount of proteins, Vitamins, and Minerals.Animal food reduces the risks of all sorts of diseases.
Whole cereals and pulses
Whole wheat, rice, boiled pulses, corns etc are high in protein and fiber.Take one bowl of boiled pulses in the morning meal.
f) Turn on Soup
Look out for soup recipes that include a lot of vegetables and chicken broth.Start your dinner with soup.