This article explores the challenges and rewards of exercising during winter, offering expert advice on staying active and highlighting the potential mental health benefits associated with cold-weather workouts.
It can be challenging to maintain motivation for physical activity during the colder months when daylight hours are shorter and temperatures drop. However, experts offer valuable tips on how to stay active and reap the benefits of exercise even during winter. Kirra Balmanno, an Australian trail runner renowned for her endurance in extreme conditions, has conquered windswept mountain passes in the Himalayas, enduring temperatures as low as -10C (14F) at altitudes of 6,000m (19,685ft).
Even seasoned ultra-runners like Balmanno find motivation a hurdle when the cold sets in. Yet, she acknowledges that the challenges of running in such frigid temperatures provide invaluable training, enhancing her resilience and triggering a surge of dopamine. While staying warm and cozy in bed might be tempting during the winter, experts emphasize the importance of staying active year-round. They assert that with proper precautions, winter workouts can be enjoyable, safe, and comfortable. Running in cold temperatures can surprisingly lead to dehydration due to the lower moisture content in the air, making it crucial to carry water with you. Additionally, winter often brings seasonal affective disorder (SAD), characterized by persistent sadness, low energy, and a lack of interest in activities. Although research on the mental health benefits of exercising in cold air is limited, it is widely recognized that exercise positively impacts mental well-being. Anecdotally, Balmanno reports that running in the cold at high altitudes has significantly benefited her mental health, self-confidence, and self-discipline. She attributes this to the discomfort of the environment, which demands responsibility for her safety and builds confidence in her decision-making.Growing research explores the mental health benefits of cold-water swimming, a popular activity in recent years. Many swimmers claim that the experience elevates their mood and provides a sense of exhilaration. Experts recommend gradually acclimating to cold water, wearing appropriate gear, and changing into warm, dry clothes immediately after swimming. Research suggests that cold water immersion triggers a physiological response, increasing heart rate, blood pressure, and stress hormones like adrenaline and cortisol. This response may contribute to the reported feelings of alertness, refreshment, and happiness after a swim. Additionally, the ability to withstand the physical stress of cold water might empower individuals to cope with other stressors in their lives. While research on the mental health benefits of cold water swimming is still in its early stages, it warrants further investigation and clinical trials
Winter Exercise Cold Weather Workouts Mental Health Benefits Seasonal Affective Disorder (SAD) Cold Water Swimming Motivation Resilience
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