Cold days, the allure of the couch, and comfort food … winter may seem like the perfect time to squat down and enjoy the comforts of home, but unfortunately, it’s not always good for our waistlines or our physical well-being.
Staying fit and healthy during the darker months after the two nationwide lockdown challenges might not be high on our to-do list just yet.
But if we eat right, get out, keep our bodies strong, and keep our weight in check, it can make a huge difference in how our bodies cope if we get sick during these tough times.
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Jane Dowling (fitnessforeverybody.co.uk) is a clinical practice specialist with over 25 years of experience helping fit and healthy people, including those with heart disease and osteoporosis.
“It’s good to remember that physical activity contributes to mental health and it doesn’t have to be formal exercise. Play musical statues with the children; have a line dance; playing music and dancing while cleaning, everything counts.
Here is Jane’s guide to a simple 20-minute daily workout that can make a difference to your health:
1. Set an alarm on your phone every hour and walk around the house for ten minutes.
2. If you work from home, “walk to work” for a 20-minute walk outside before sitting at your desk.
3. If you don’t feel like exercising someday, remember that tomorrow is another day – it’s better to take small steps than not.
4. Push-ups and triceps are great for strengthening your wrist – they can be done against a wall, on the edge of a sofa or coffee table, or even on a park bench or on the floor.
This simple four-point plan isn’t your only path to better health this winter.
There are a lot of other simple things you can do to make sure that everything is fine while the cold sets in …
Make a habit of exercising
Do you have trouble keeping your teenager away from his various screens?
Tim Rogers, CEO of Realbuzz, organizer of fitness challenges, says: “Many kids have stopped playing team sports and are losing the habit of exercising. As a parent of a 12 and 13 year old child, I know how difficult it can be to keep them fit, especially now that the nights are darker and colder; the motivation is not always there.
“Our family walks out every Saturday and Sunday (whether the kids like it or not!). We will also be running twice a week on school evenings. My advice to parents is to be creative and challenge yourself – the first person to reach 5 km in a week wins a prize, for example. Or set up quizzes or an “I-spy” challenge, anything to keep them interested.
Get outside and be active
Want to go out and exercise but not sure if it’s safe for Covid? Then check out this awesome website for outdoor activities, from great hikes to surfing and paddling: getoutside.ordnancesurvey.co.uk
Get moving with the Couch to 5K app. It’s an absolute beginner running program that has now helped over 4 million people start running. It’s free on both ios Yes Android.
Another brilliant free app is Active 10, which logs every minute of walking you take (anonymously). Just put your phone in your pocket and go! Download it now on ios
O Android.
Sport England joins the movement sportengland.org/jointhemovement has lots of ideas for new ways to stay in shape, with live stream Zumba at the Bar classes and more.
NHS England offers home training for all levels: nhs.uk/condiciones / nhs-fitness-studio /
Ideal for families (and beyond), runclusive.com it’s about getting involved in running (or jogging), whatever your level. Each race earns you points, which you can then redeem for rewards.
For older readers, laterlifetraining.co.uk features 20 minutes of videos labeled “exercise snacks” at 8 am, noon and 4 pm with instructor-led training.
Get moving or get lost: Go to YouTube and find these helpful workouts from expert trainers. To visit moveitorloseit.co.uk to find courses and instructors near you.
Take care of your alcohol consumption
Drinking more than 14 units of alcohol per week can increase your risk for cancer, heart disease, and stroke. Try not to drink alcohol at least three days a week and stay within the safe limit.
Avoid bad eating habits
Being overweight can lead to a number of health problems and can also lead to complications if you contract Covid-19.
Dietitian Harriet Smith of HRS Communications (hrscommunications. Com) says, “Spending more time at home, coupled with increased anxiety, can make us more likely to eat foods high in calories, sugar and fat.
To maintain a healthy diet, it is widely believed that most people should try:
■ Eat more whole grains (brown rice, whole wheat bread, etc.)
■ Limit fruit juices or smoothies to no more than 150 ml per day
■ Include lean protein in most meals (fish, poultry, eggs, nuts and seeds, tofu, legumes, etc.)
■ Choose heart-healthy fats (olive oil, nuts, oily fish, etc.). Include blue fish at least once a week
■ Limit sugar, alcohol and refined ultra-processed foods
■ Stay hydrated (1.2 liters or 6 to 8 glasses of fluid per day minimum)
■ Exercise daily
For more information visit nhs.uk/betterhealth.
Get the flu shot
If you are over 65, pregnant, or have a long-term health problem, it is recommended that you get a flu shot. For a full list of those who are eligible for a free vaccination visit the NHS website nhs.uk/conditions/vaccinations/ flu-influenza-vaccine /.
Keep up with Vitamine D
It is that time of year when we cannot produce enough vitamin D from the sun.
To keep your bones and muscles healthy, it’s best to take a vitamin D supplement every day between October and early March.
This is all the more important as many of us are indoors more than usual in spring and summer. You can get vitamin D at most drug stores, as well as supermarkets and other retailers.
Just 10 micrograms a day is enough, it’s the same for the whole family
.
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