Establishing a fitness routine is one of the most popular New Year’s Resolutions every year. Yet numerous studies find that the bulk of these are abandoned by late January or early February. Even without a global pandemic raging around us, it can be hard to stay motivated to workout and maintain a fitness routine during the cold winter months. It’s easy to stay warm and comfy on the couch, but remaining active is important for your physical, mental, and emotional wellbeing.
Here at Active Chiropractic, we are committed to helping our patients live well and live active. We’ve taken some time to put together tips for staying fit this winter and sticking to your fitness goals for the new year.
Make The Most of Exercising Outdoors
Whether you’ve made a goal to run a marathon in the spring or just want to become more active, taking a run, walk, or jog outside is one of the easiest ways to get your blood pumping. In a time where social distancing is on everyone’s mind, developing an outdoor running or walking routine is a virtually free way to stay fit while avoiding a crowded gym.
As with any fitness regimen, it is essential to take steps to stay safe and injury-free. For example:
Keep Warm and Dry.
The fastest way to lose body heat is to get wet, as water functions as a heat conductor, moving heat away from your body. To ensure you are holding in heat, make sure to throw on a pair of gloves and hat or headband to keep your extremities insulated. To keep your torso warm and dry, opt for a base layer of activewear made from synthetic materials designed to wick away moisture, followed by a polar fleece and waterproof jacket or windbreaker. Remember, you can always remove a layer as you go!
Warm Up & Cool Down
How you prepare your body for activity and care for your body after a workout matters! A decrease in temperature outside can mean an increased risk for injuries, so warming up your muscles before a cold-weather workout is important. It increases blood flow and muscle elasticity. Furthermore, your first instinct after going for a run or walk in the cold may be to hop in a warm shower, but taking time to stretch and cool down allows you to reduce potential muscle soreness and helps your body calm to a resting state.
No matter the temperature, if you are working up a sweat, it is important to hydrate. Drinking enough water not only helps replenish the moisture you lose through perspiration, but it also helps your circulation and the delivery of nutrients and oxygen to your cells.
Staying Motivated If You Have Created A Home Gym
As part of preventive measures to slow the spread of COVID, many gyms and fitness centers closed for the bulk of 2020. According to The NPD Group, this caused a 130% rise in fitness equipment sales, including weight benches, yoga and Pilates equipment, weight machines, free weights, and cardio machines. Buying exercise equipment and creating a home workout space is easy — keeping a regular routine can be a challenge.
Make It A Group Activity
For many people, going to the gym or group exercise classes was about more than burning calories — it was a way to get out of the house and socialize. Just because you are safe at home doesn’t mean you have to let go of your exercise buddies — take your gym dates to Zoom or Facetime! Many gyms and instructors have taken to teaching courses online to help their trainees stay engaged. If your favorite instructor has not posted any online videos, YouTube and Instagram are great resources for finding workouts, instructors, and classes.
Establish A Routine
One of the hardest parts of the “new normal” 2020 created was blurring the lines between home and work. Because we are spending more time at home, it can be harder to move in and out of work mode — and the same idea applies to exercise. If you have maintained a regular gym membership, no doubt getting up and out of the house was an important part of your exercise experience.
To help you get in the right mindset to work out, make sure to communicate with your loved ones that you are setting aside time to stay active, much like you would if you were going to the gym. Whether it is waking up early before setting the kids up for school or slotting in a quick workout before dinner, it is important to schedule active time into your routine.
Add Chiropractic Care Into Your Fitness Regimen
At Active Chiropractic, our goal is to make sure your musculoskeletal and nervous systems are functioning optimally. We take a holistic approach to your health and are here to help you feel your best so you can get your best out of your fitness routine and work out safely. Our team works with athletes of every level.
Dr. Cutting was the first in Oregon and the only doctor in the Eugene/Springfield area certified to perform the Zone Technique which focuses on the six “zones” of the human body. With this technique, Dr. Cutting performs adjustments by identifying which zone is out of balance on the body and working to restore function.