Fight the winter blues with Fitness!
Winter weather makes it tough to get moving. Its cold, damp, dark, and there is a fear of slipping.
Being outside in the winter for activity is especially tough as we age. Additionally, as the colder, darker season approches so do changes in mood and energy levels! Feeling sad is normal, it ebbs and flows. But for some, feelings of sadness won’t go away. To combat this we suggest regular ACTIVITY, MOVEMENT, PROPER NUTRITION, and SUPPORT from your family and friends.
During this season, its easiest and safest to join a gym or local activity centre. At Performance 360 Health & Fitness in Chatham, there are several pieces of state-of-the-art equipment that will suit your needs and help you reach your goals. It is all easy to use and geared toward all fitness levels. There are several group fitness classes as well. They have 10+ fitness professionals and certified personal trainers on their team available to help you get started or settle into a routine! Working with a personal trailer will ensure you’re safe and confident on the equipment and set you up for success. By tracking your goals you can get the most out of your work out.
Optimal health is key to fighting off illness and disease as well as preventing injuries and falls.
TIPS to combat or avoid the Winter Blues
Eat colours! Fruits and veggies are key to a healthy diet. It can be hard to find some in season,
so alternatively, look at frozen options. Protein is another key element for health and strength! Increase your protein intake and make sure to get a minimum of 4 sources a day.
Older healthy adults should get an hour of light to moderate physical activity per day. Consider strength training as well as cardiovascular training for optimal energy levels and muscle building. We suggest incorporating some balance exercises and stretches as well! Group exercise is an amazing way to get moving and build connections in the community.
UP YOUR VITAMIN D
The lack of exposure to sunlight can leave your body deficient in Vitamin D which helps your body absorb calcium and phosphorus from the foods you eat. Combine a little sunshine exposure with eating Vitamin D-rich foods like salmon, tuna, and leafy green vegetables to help boost your Vitamin D and help with mood and recovery.
GOOD SLEEP HYGIENE
Getting good sleep will help with your energy, mood, and recovery! Sleep is when your body is able to repair from your activities and reset. Prioritizing a good sleep routine will help you through the winter months. Make it a habit to go to bed and wake up at the same time, as well as aim for 7 to 9 hours of sleep as it will help with fatigue and the desire to oversleep.
Talk to your doctor before starting a new regimen. Get moving doing something you enjoy! Go for a brisk walk or take on pickleball or swimming at the local YMCA. Talk to your friends and family members about getting the support and accountability you need to succeed. We suggest seeking out a personal trainer if you need 1:1 support.
This article was written & submitted by:
Jenn Daoust PTS, NWS, FSTS
Performance 360 Fitness
770 Richmond St. Chatham