Stay fit, healthy this winter

HELLO readers, I hope I find you all well. Even with the best intentions, it is easy to hibernate in winter. For starters, having the heating cranked up high makes you sleepy and less likely to move. If it is too cold, this will make you want to eat more to keep warm. The following “four Hs” advice was given by Professor Ian Philip to the NHS, particularly for older people, but it applies to all of us: head, heart, hip and home.

Cover up your head when outside, as you can lose up to 50 percent of body heat from here; think about your heart by avoiding extreme changing temperatures; think about your hips, slips and protecting your bones; and aim for a warm – but not too warm – house.

To start with, I recommend that you write down at least three reasons why you might want to exercise this winter. These do not have to be exclusively for health reasons. If you have a goal you are more likely to be decisive and in a pre-emptive state. For the less keen exerciser, it is useful to recognise why it is particularly pertinent to tackle the winter onslaught by getting moving. The colder temperature in winter can cause your blood vessels to constrict, thickening the blood, which puts you at a higher risk of a heart attack.

If you go from a hot to cold or cold to hot environment and your body changes temperature quickly, your blood becomes “sticky” and again, puts you more at risk of heart attack and strokes.

Chest infections are more common, too. If you feel your motivation waning when it’s cold, remind yourself that exercise is more – not less – important than in the summer. Another good reason to get exercising in winter is to lessen your chances of suffering from seasonal affective disorder (SAD) which is thought to be caused by a combination of lack of sun, activity and proper nutrition – especially getting enough vitamin D. Regular moderate exercise will release essential endorphins to keep the blues at a minimum, and doing this outdoors will top up your vitamin D levels.

Instead of moping, take advantage of the weather.
Siba Guzha is a professional fitness instructor. He can be contacted on 020 64712ext 218/ Cell: 0772 789 110./email: [email protected].