Most of us know that physical activity is key to a healthy lifestyle. But did you know that exercise in the fall and winter is particularly important? Studies show that exercise can ward off seasonal depression, keep illness at bay, and keep holiday calories in check.
As the days get shorter and the chance to soak up vitamin D from the sun dwindles, seasonal depression is a major issue for Americans. It’s harder to find time to get outside, schedules get busier, and stress increases. Motivation to exercise may be a challenge due to these reasons, but exercise can make a complete difference in how you feel despite these changes! Regular workouts release endorphins that boost mood, increase energy levels, and reduce stress which can combat the seasonal depression of winter.
Regular moderate-intensity exercise also plays an important role in immune health. This can decrease your chances of getting sick during the cold and flu season. However, it is important to note that regular activity is key because exercise improves overall health which boosts immune function. This is because it increases the circulation of immune cells, acts as a natural sleep aid, and reduces inflammation. So, continue hitting the gym a few times a week and you might see your overall health and immune health improve!
Finally, we all know that holiday treats are the culprit of excess weight gain most of us struggle with every year. Although it is important to enjoy family gatherings and indulge occasionally, it is just as important to get back on track. When working out is a habit, this is a lot easier. In fact, regular exercise helps to manage the hunger hormones that often lead to overeating. Regular exercisers also feel more encouraged to eat mindfully and drink more water which can help control weight fluctuation.
The change in seasons may have shifted your routine. This can make it hard to find time to exercise, so here are a few tips to stay active as the weather cools down:
• Make time for an outdoor workout during the day’s warmer parts. You might find it more appealing to go for a walk over your lunch hour as opposed to chilly mornings. Prepping your lunch ahead of time can help you squeeze in a quick brain break.
• Join a fitness class or sports league. Having accountability from others may be the motivation you need. Plus, socialization always makes exercise more fun! There are multiple options for group fitness. Most local recreation commissions offer basketball, volleyball, and other various sports. Classes offered by K-State Research and Extension will also gear up in January. These include Walk with Ease in Hoisington and Stay Strong, Stay Healthy in Hays. Contact your local extension office to learn more!
• Keep moving throughout your day. Maybe you don’t have the time to make it to the gym, but setting daily activity goals can still improve your health. A daily step goal is a common one that many people reap benefits from. Getting more movement in can include parking at the back of the lot, taking the stairs, deep cleaning the house, or using a standing desk.
Karissa Winkel is the family and community wellness agent with K-State Research and Extension – Cottonwood District. Contact her at 620-793-1910 or krwinkel@ksu.edu.
