Daily walking in winter: why it is even more beneficial

Even in the colder months, daily walking provides enhanced benefits: metabolism, system Immunity, mood, body composition and more. Learn how to benefit from it safely.

Daily walking in winter: why it is even more beneficial

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In short: walk every day in winter, that's why you're good

Walking even in the cold months is a simple but very powerful habit for your health.

The cold stimulates the metabolism, strengthens the immune system and improves mood, turning the winter season into an ally of well-being.

benefits for the body

- Stimulates metabolism: the body uses more energy to maintain temperature, helping to burn fat.

- Strengthens the immune system: exposure to cold and stress can help reduce vulnerability to viruses and bacteria.

- Tones muscles and joints: regular movements improve balance and resistance.

- Improves blood circulation: Increases blood flow and oral function.

- It helps to control the weight: burning sensation during the movement against the amount of cooling time.

Benefits for the soul

- Improves Mood: Sunlight stimulates serotonin and counteracts seasonal melancholy.

- Promotes sleep: Regulates sleep-wake rhythm, promotes deep relaxation.

- Reduces stress and mental fatigue: walking in nature lowers cortisol levels and increases mental energy.

- Walk every day for at least 30 minutes, preferably during the day.

- Dress in layers with breathable technical clothing.

- Stay hydrated even if you are not thirsty.

- If the weather is very cold, opt for shelter or short, regular sessions.

Many people reduce physical activity during the colder months: the days are shorter, the air is harsher, and the surfaces are slippery, and we offer outdoor activities. However, especially during the winter, simple and easy forms of exercise, such as a daily walk, are not only useful but more beneficial than at other times of the year.What you need to know to avoid

Why walking in winter is worth it: mechanisms and benefits

Spending and creative agency increased

A recent study* evaluated the effects of outdoor physical activity in winter in adult subjects (men; mean 45.4 ± 5.9 years).In the active group, a decrease in fat mass and abdominal circumference was observed, while skeletal muscle mass increased, and improvements in mobility (strength, flexibility, cardiorespiratory endurance) were detected.

Researchers also show the same thing, in the cold season affects the body as well as if the body will warm up", is more likely to compare active activity.

* Stanaszek, M.;Fuziel, J.;sebastjan, A., 4848. Https

Stimulation of the immune and circulatory system

During the cold season, it supports normal physical activity patterns and physiological mechanisms that stimulate blood circulation.

Furthermore, walking regularly (at least 20 minutes a day, 5 days a week) is associated with a reduction in pain on cold days in the cold season.

Exposure to natural light, even in winter, can help promote relaxation and well-being in seasonal affective disorders, such as seasonal affective disorder.

Therefore, walking in winter is not only physical activity, but also a way to relieve stress and improve your mood.

The benefits of mission trips

Recent research* shows that more walking has daily evidence to promote healthy aging, improve cardiovascular disease and contribute to skin diseases of aging.

Considering that you want to be active in this context, the cold season does not have to be an Islamic time, but it is a time when it relates to customs.

* Ungvari Z., Fazekas-Pongor V., Chisar A. et al. Multifaceted benefits of walking for healthy aging: from blue zones to molecular mechanisms.GeroScience 45, 3211–3239 (2023).https://doi.org/10.1007/s11357-023-00873-8

Additional benefits for the body in winter

Regular physical activity during winter, including walking, is the best strategy to sleep better and reduce anxiety.

The body uses energy to maintain body temperature in extreme cold conditions: this increases calorie expenditure and helps control weight.

How much is going on in the winter?

frequency, duration and intensity

- The recommended amount for adults is at least 150 minutes per week of normal activity (they are up to 30 minutes).

- A good goal for a daily winter walk is 30 minutes a day, or two sessions of 15 minutes if time permits.

- Intensity - Moderate exposure to fatigue symptoms may be sufficient.The idea here is to make it sustainable and regular.Yes.If you want to increase the intensity, you can do it gradually without overdoing it.

- it takes time if the larger amount is

Where and how

- Choose safe environments: free sidewalks, parks, well-lit areas.Winter brings ice, wet leaves and poor visibility, putting you at risk for an accident.

Layered dress: It is useful to wear technical clothing that is insulated from the cold, but that still allows for a certain level.Scarf gloves have equally useful accessories.

-If temperatures are cold or windy, consider moving your walk to a warmer time or indoors while you continue the habit.

What to keep in mind in winter

- L'aria fredda e secca può irritare le vie aeree. A causa di ciò, alcuni soggetti (ad esempio, coloro che soffrono di patologie come asma, bronchite, ecc.) devono moderare l'intensità e proteggere naso e bocca con sciarpa.

- Pay attention to several hours of light: for safety reasons, choose times when there is enough light for your walk.

In any case, it is important not to think of winter as a "break" from physical activity, and about the right places to work outside on cold days.

Integration of nutrition, rest and winter snow

- Nutrition: in winter, you should prefer foods rich in good quality proteins, antioxidant foods (seasonal fruits and vegetables) to support metabolism, muscles and the immune system.

- Rest: The shorter days can affect your circadian rhythm, however, going for a walk during peak light also helps improve sleep.

- Cleaning.Clean.dry dry air can make you feel less thirsty, that's the truth, so you won't forget to drink.In addition to water, water can also help warm the plant beds in winter.

- Clothing: Techno thermal clothing, winter boots, gloves and a hat are essential clothing for outdoor activities in winter.Meanwhile, it is important to avoid covering yourself so much that you sweat and become cold.

- Trivation and Structure: Set a specific time to walk, perhaps connecting it to a culture (music, podcast, etc.), helps this daily work.