The days are getting shorter, the air is crisp and cool (and kind of gloomy)…We’ve been hearing consistently across our patient groups that the motivation to move is down and the craving for comfort foods are up. Did you know that physical activity levels decline significantly in the winter months? This seasonal decline in activity is connected to higher blood pressure, increased body fat and many other health related problems (Shepard & Aoyagi, 2009). The color changes this fall sure have been exceptionally beautiful, but your I.P. team wants to help keep you moving as we transition into winter months!
We know as the weather cools down and days get shorter it gets increasingly difficult to exercise – especially before the opportunities for winter activities begin. Keeping up with exercise and eating nutritious meals are ways to combat the season change in activity and boost your energy levels. Your I.P. Team wants to give you some tips to keep the body, mind and spirit hardy as we head into hibernation season!
Exercise of the Month – Bear Crawl [into hibernation]
Getting outside to exercise may not be as much of an option in the fall and winter for many people. Dr. John and Dr. Lindsey recommend a simple exercise that you can do at home in any open space to stave off the seasonal slump. Try adding this Slider Bear Crawl for 8-10 reps for 2-3 sets to keep your low back stable and your core strong! From this 4-point position, slide feet back to a plank position and return to starting. For more simple exercises you can do at home or modifications, don’t forget to ask Dr. John, Dr. Lindsey or Jen when you come in for your appointment.
Tag us on social media when trying these exercises out!
If comfort foods are your kryptonite, we recommend healthy and hearty soups! Dr. Lindsey recommends this easy Stuffed Acorn Squash recipe.
We can’t talk about staying healthy through seasonal changes outside of our control, without talking about mental health. Seasonal affective disorder (SAD) effects 5-10% of the U.S. population. If you’re feeling the winter blues, you’re not alone! Some ideas to help lift your spirits:
- Get outside when you can for some Vitamin D
- Stay hydrated
- Stay in touch with friends and family
- Join a group activity, take a class with a friend
Stay safe and stay warm!
Shephard, R. J., & Aoyagi, Y. (2009). Seasonal variations in physical activity and implications for human health. European Journal of Applied Physiology, 107(3), 251–271. https://doi.org/10.1007/s00421-009-1127-1