Keeping your body at its best
For many of us, winter means crisp frosty mornings and cosy nights in with our family and friends. But the changing seasons can also make us feel lethargic and unmotivated.
Additional stress makes it difficult to prioritise our own health, and it’s easy to use festive food and parties to distract ourselves. With the cold weather making outdoor exercise less appealing, keeping fit is an even bigger challenge.
But a few small changes can get you back on track for a healthy winter, so let us share our top tips to improve your physical health and keep your body at its best.
The mind-body connection
While we often associate stress with mental health, it can have troubling physical effects too. Symptoms include headaches, muscle tension, stomach problems and increased heart rate. These warning signs should be taken seriously, as your body is telling you to slow down before you burnout.
In the same way, the mind can take cues from the body. To calm yourself in a stressful moment, try these simple exercises to ‘fake it ‘til you make it’. They can be done anywhere and help our bodies to communicate to our minds that we’re safe, letting us relax.
Half smile
Even if you don’t feel like smiling, this subtle expression can help perk you up. Relax your forehead and turn the corners of your mouth up slightly — no need to crack a full smile. Try it for a few minutes at a time to boost your mood.
Willing hands
Open up your posture by relaxing your hands and turning them to welcome the world. If seated, place your open palms facing up on your lap, or if standing, turn your palms towards the front. This pose signals to your body that you are not under threat, giving your mind permission to relax as well.
De-stress your space
While you might not be ready to master feng shui, it’s worth thinking about how your surroundings affect your wellbeing. Reorganising your home can clear your head and make your living space more ergonomic, helping to keep aches and pains at bay.
Create an environment that works for you, and keep it clear of clutter to give yourself a sense of control in stressful times. A properly organised workspace will increase your motivation and keep you comfortable throughout the day.
When working from home, it’s important to create separate areas for work and relaxation. If you’re struggling with blurred boundaries, a simple after-work ritual can help you switch off at the end of the day. Try lighting some candles, changing your clothes or heading out for a short walk.
Fuel your body with winter nutrition.
It’s normal to notice an appetite change in winter, especially if you’re feeling stressed. As sugary treats start to fill the supermarket shelves, it’s tempting to fill up on unhealthy snacks. Try to choose more balanced alternatives, but don’t stress about treating yourself now and then.
These simple solutions can help keep you healthy without sacrificing your favourites:
- For cost-efficient meals packed with nutrients, try incorporating seasonal fruit and veg such as carrots, apples, cabbage and Brussels sprouts.
- Get a vitamin D boost by adding oily fish, red meat, egg yolks and fortified foods to your shopping list.
- Try cinnamon-roasted nuts with a comforting herbal tea for a cosy snack that keeps you feeling full.
- Choose dark instead of milk chocolate to bag yourself more antioxidants with less sugar and fat.
- If you drink alcohol, try a diet mixer or tonic water to reduce the calories in your tipple.
- If you’re struggling to resist the sweet treats, let your friends and family know so they can offer you motivation and support.
- Check out this BBC Good Food guide for some delicious winter warmer recipe ideas.
Winter exercise tips
The NHS recommends 150 minutes of moderate intensity exercise each week, but in the winter months it can be tempting to curl up on the sofa instead. Heading outside can be unappealing when it’s cold, and the dark nights might make you feel less safe. The gym isn’t for everyone, but with a bit of creativity, you can adapt your routine to build exercise into your lifestyle.
Remember brisk walking, cycling and dancing all count, so think about simple ways you can add more movement into your day.
Try breaking up your workday with short breaks to stretch or go for a walk. Incorporating 5-minute workouts into your day will get you well on your way to the target. If you need a bit more structure, your local gym might offer online or in-person exercise classes you can join.
Stress-busting yoga
A short yoga practice can melt away the stress. Try these simple poses to help you reconnect with your body. Hold each pose for 30 seconds before taking a rest, then repeat three times. Remember to focus on your breathing as you stretch.
That completes our quick guide to physical health tips during winter. Download our PDF guide to sh