In just a couple short months, we’ll already be facing the winter solstice, or the shortest day of daylight of the whole year. Those of us who call the Boston area home tend to brace ourselves for this time of year. It’s dark when we wake up and go to work, dark long before we get home, and oftentimes blisteringly cold and gray during those few hours of daylight in between. It’s no surprise that many people feel SAD during the winter months.
Seasonal Affective Disorder (or SAD) is a real affliction that many people deal with. It typically sets in during the fall and reaches a peak in the winter months. Common symptoms include low energy, increased appetite and sleepiness, and lack of concentration or motivation to be active.
Athletes experiencing these types of symptoms may see a drop in their gym attendance, and as the days get even colder and darker, it doesn’t get any easier to break that dry spell and get back in. While the coziness of the indoors, the couch and tv, or even your bed is the most appealing option during the winter, getting yourself outside in the cold can be a very effective way to combat Seasonal Affective Disorder and its related symptoms!
Walking outside in the cold (even when it’s not sunny), is a very helpful activity because it exposes you to natural light which not only helps regulate your circadian rhythm, but can also boost your mood. Exercises like getting into the gym or walking outside releases endorphins which are feel-good hormones produced in your brain that help reduce pain and stress and increase positive feelings.
Walking outside also exposes you to vitamin D, even if the sun is weaker during winter months. The benefits of vitamin D are substantial, and include improving bone health, supporting the immune system, maintaining cardiovascular health, and supporting cognitive function, among many other things.
Additionally, walking tends to be one of the most underrated physical activities, yet it can improve fitness and cardiac health, alleviate fatigue, cause less stress on joints than other options, and can improve endurance, circulation, and posture.
New to the idea of winter walking? Here are some simple tips to get started this year:
- Dress for Success! If you have the right gear on, you shouldn’t suffer from the cold. Wear layers of warm clothing to protect yourself. Make sure your footwear has enough traction to prevent slips. Double up on socks to keep your feet warm, and consider a hat or scarf that also protects the face. As you step up your pace, you may surprise yourself with how warm you get.
- Don’t forget sun protection. Even though the sun feels cold and weak, it’s still important to protect your face and lips from sun and wind burn. Sunglasses can also create a shield from the wind.
- Keep yourself safe on the road. It’s also important to consider bright colors or reflective items to keep you safe when winter weather may cause lower visibility for drivers.
- Stay hydrated. It’s easy not to feel as thirsty during winter activity as we do under the hot summer sun, but dehydration can happen in the cold too. Make sure to hydrate before and after your winter walk to help prevent stiffness and pain.
- Start low and slow. If you’re new to winter walking, choose a route that you can complete in 15 brisk minutes and work up from there over time. A winter walk of just 25-30 minutes can do a world of good for your mood!
- Distractions can help. Ask a friend to join you and chat while you walk. Download a great podcast or playlist and listen while you move. Choose a route along one of our area’s beautiful beaches, and meditate on the go.
Not sure where or how to get started? Be on the lookout for more information coming soon from Tradewinds about athlete group walking opportunities this fall!
Not yet a part of our community, use the link below to schedule a free consultation to talk to a member of our team to learn more.