When the temperatures drop and the air feels bitterly cold, it is natural to want to hibernate, snacking on rich, warm foods, spending as little time outdoors as possible, and burrowing under the blankets while catching up on a TV binge.
The problem may be that this isolation and lack of exercise can cause long-term issues, from generally poorer diets and less healthy movement to medical conditions such as vitamin deficiencies, depression and reductions in immunity – during peak virus season.
Let’s look at a few tips to keep the winter doldrums at bay and remain fit and well until spring rolls around.
1. Maintaining a Healthy Diet
Eating well and focusing on nourishing, veg-rich meals is key to staying fit and well, avoiding low-quality fast foods and meal delivery apps. Cooking fresh foods and meal prepping can improve your sleep, mood and energy, filling your body with the necessary vitamins and minerals.
NHS Digital notes that as few as 28% of adults consume the advised five portions of fruit and veg daily, with younger people less likely to eat enough to sustain their health and immunity. Adults working in office-based environments find their health is particularly impacted during the winter due to the time spent in artificial lighting, the lack of Vitamin D, the passive nature of the job, and a lack of nutritious, plant-based foods.
There are start-ups that aim to combat this issue by improving the ease of accessibility to fresh fruit and healthy snacks in corporate environments. These office fruit and snack delivery services are a potential option for managers to explore if they’re keen to emphasise the importance of healthy habits during gloomy, dark weather. You can learn more about this type of healthy snack service on the Fruitful Office website. They’re a UK based provider who delivers fruit baskets to office locations in all major UK cities but also have operations all across Europe.
2. Getting in Your 10,000 Daily Steps
Staying active is undoubtedly harder in the winter. Still, with so many digital channels, there is bound to be something you can engage in, even if the weather really is too miserable to consider stepping outside for a walk.
Options such as online exercise classes, yoga videos or tutorials can provide the motivation you need to stay healthy and active – or you can supplement your movement by making better choices such as taking the stairs at work rather than the lift or walking the kids to school instead of taking the car.
3. Soaking Up the Sunlight
While we admit that spending time outside isn’t so appealing in the winter, natural sunlight is really important to our physical and mental health – a quick walk around the park with the dog or a jog around the block is time well spent, even more so on the rare occasions when the sun shines through.
This is even more important if you’re working from home or spending most of your time indoors. Grab the fresh air; even just opening the window to ventilate your home and banish dust and stuffiness is worthwhile.
4. Embracing Mindful Behaviour
While it’s easy to see how the winter affects our physical well-being, isolation and increased exposure to depression and other stress disorders are equally important. Practising mindfulness by thinking about your goals for the year ahead, journaling your feelings, or using a relaxation or meditation app can improve your resilience and feelings of contentment.
A study published on ResearchGate found that journaling led to better psychological well-being, lower stress and a better environment when trialled in a college setting.
5. Booking Immunisations and Check-ups
Finally, don’t neglect your medical welfare during the winter. If you’re eligible for a flu jab or a COVID booster, book your slot and attend the appointment – you’ll be better protected against the most prevalent winter illnesses, potentially making your festive season considerably better, and ensuring you’re not sharing any hidden germs with other family members and colleagues.
