Getting moving during the colder months

Luckily in Australia we are not faced with freezing temperatures or snow-covered ground, so the cold, rain and wind are usually challenges that we can navigate with the right level of preparation. With a positive approach and a focus on the benefits, there are plenty of ways to remain active and get your daily dose of movement during winter.

So why is it a good idea to focus on moving outside even when it’s cold? In many cases, it may be the only time during the day that you have ventured outside to get some fresh air. During the extended lockdowns it wasn’t uncommon to hear that some people hadn’t been outside for many days in a row. Fresh air and nature have long been considered beneficial for our mental health and general wellbeing. When the days are short and grey, even a small amount of time outside can make a big difference to your wellbeing.

Another benefit of getting outside, even if it's cloudy, is that we are still being exposed to vitamin D which is an essential nutrient to help build and maintain healthy bones.

So, what if you have health conditions that impact your airways and breathing, is it still ok to exercise in the cold? We advise speaking to your doctor for more individualised advice as there may be further considerations for you regarding managing medications. There may also be a recommendation to limit your activity to the indoors. If indoor activity is recommended, or if it’s just what you prefer, perhaps the colder months could be an opportunity to start some indoor activities. Yoga, Pilates, gym classes such as group circuits or spin, or perhaps even indoor swimming are great options to consider. You may even wish to do some group classes online so you can exercise in the comfort of your own home.

Motivation to move at any time can be challenging but it can be particularly difficult in winter, so with that in mind here are some tips to help you remain on track with movement during the colder months:

• Consider the time of day that you choose to exercise. Try aiming for the warmer parts of the day rather than the mornings to reduce the overthinking. You could plan a lunchtime walk or a mini circuit in the park while enjoying the visual of the trees and birds.
• Reflect on how positive you felt after exercise during your last session. A great strategy is thinking about how great you felt last time after exercise, so take yourself back to this time when second guessing whether to put in that extra effort to go outside. Remember how energised and clear headed you felt after you finished, how your joint stiffness was relieved and how it helped your aches and pains.
• Plan ahead and be organised. Book your exercise sessions into your diary just like you would any other appointment. Lay out your clothes and shoes the night before as a visual reminder and consider inviting a friend to join you to keep you accountable.
• Stay positive and be kind to yourself. Something is always better than nothing and keep in mind there is no failure with exercise, small steps over time make a big difference. Try lots of things and when you find what you like, aim to be as routine as possible. Also keep in mind exercise snacking is beneficial, so small sessions of 5-15 minutes, multiple times per day, also count.

Our final note is ensuring that your clothes are suitable for the colder weather, so you can face anything that winter throws at you and still stay comfortable. Consider investing in a wind or waterproof jacket, add some gloves, a beanie, long pants/ tights and even some thicker sports socks. Undergarments such as merino are also fantastic as wool keeps you warm while allowing you to sweat and cool effectively. If a beanie causes you to get too hot, consider a buff or headband that covers your ears. Having your ears and fingers covered really does help keep your entire body warm, so add some gloves too. Ears, feet and hands take a lot longer to warm up, so protect them from the outset.

We recommend seeking personalised advice from an accredited exercise physiologist prior to commencing or progressing an exercise program to ensure that it is the best fit for you.

If you are unsure where to begin, we can help. Our team from Exercise for Rehabilitation & Health have expertise in this field so you can reach out to us or find an exercise professional near you.

Disclaimer: The opinions expressed in this article are those of the authors and not necessarily endorsed by Diabetes Victoria. Please consult your healthcare professional before making changes to your diabetes management.

By Nicole French & Kylie Royal Meehan, accredited exercise physiologists