Hospital Corner: Staying active for winter wellbeing

From where we live at the 48th Parallel to the arctic circle and above, Nordic countries, Denmark, Finland, Iceland, Netherlands, Norway and Sweden, are consistently ranked among the happiest according to the World Happiness Report. This may seem counterintuitive to those who find winters challenging. It is because these countries must adapt to the dark and cold that they have figured out the secret to being happy in the winter: they embrace it! 

“Staying active in the winter and aiming for 20-25 minutes a day or 150 minutes a week has so many health benefits,” said Karrin Parker, RN, community health nurse at Logan Health – Whitefish. “In addition to the expected physical health benefits, winter activities promote several mental health benefits that improve your sense of well-being. It boosts your mood and immunity and can combat Seasonal Affective Disorder, or SAD.” 

Alpine skiing and snowboarding are popular Whitefish winter pastimes that keep people active. Snowshoeing and cross-country skiing are accessible sports for all ages and abilities, and ice skating at the Stumptown Ice Den or even at lakes on rare occasions when they freeze over make for great winter recreation. Simply sledding or building a snowman will get you outside enjoying the winter in an active way. 

Warm weather activities like walking and biking can also be enjoyed by adapting to the snow and ice. Use ice cleats on shoes and studded tires on bikes. Work around the challenge of shorter, darker days by grabbing a headlight for a walk after dinner. 

Embracing outdoor winter activities begins with being prepared for the conditions. Dress appropriately for any winter activity and temperature by wearing layers.  Opt for waterproof and insulated layers made of fabrics that breathe. Research and prepare for the weather and physical conditions of where you will be recreating. Keep in mind the mantra, “Know before you go.” 

Reward your outdoor adventures by returning inside a warm house or a local gathering spot and treat yourself and companions to a hot chocolate or another warm beverage. 

When temperatures are too cold, consider your indoor options for staying active. Go to the gym and get your 20 minutes of exercise on a treadmill, stationary bike or in the pool. Sign up for yoga or another exercise class, which are also available online and can be done from home. Even household chores count as physical activity! 

It can be challenging to stay physically motivated this far into the winter months, but you can stay motivated by mixing things up. Make a list of winter activities you like to do but have yet to do this winter. Try recreating in a new location or try a new activity. Call someone you’ve not hung out with yet this winter and make plans. Sharing excursions with family members, friends or neighbors and will keep everyone motivated.  

Listen to your body, rest when you need to and drink plenty of water. At least once a day, go outside, take a deep breath, and savor the fresh air. Most importantly, whatever you choose to do, have fun!