By JACLYN FRANKS, MPH
Purdue Extension — Kosciusko County, HHS Extension Educator

Jackie Franks

Personally I find this time of year quite dreary. The brutal cold and snowy weather makes it nearly impossible to be outside for an extended length of time, and there is nothing like going home and curling up under the electric blanket after a long day. Because of the weather, we may be less inclined to take care of our health in the cold winter months. However, the Centers for Disease Control and Prevention recommends at least 150 minutes of moderate-intensity aerobic activity (such as brisk walking) per week regardless of the weather. Here are a few tips to stay fit until spring rolls around-

• Walk … as much as you can. Try increasing your daily number of steps by parking further away from the store entrance, taking an extra lap or two around the store before you checkout and making time for a brief walk during your lunch hour. Local churches or senior centers may provide a place for you to walk indoors free of charge during the winter months.
• Stairs — Climbing stairs is great exercise and requires more effort than walking or running on flat ground. Take the stairs rather than the elevator whenever you can, but you can also utilize the stairs during your lunch or break time to boost your heart rate and your step count.
• Wellness breaks — Make an effort during the day to take a wellness break. Get up from your desk and take a short walk, do stretches, climb stairs, or do lunges or squats.
• Workout DVD’s — Workout DVD’s are a fantastic way to exercise in the comfort (and warmth!) of your own home and at your own pace. These are relatively inexpensive and check your subscriptions because you may be able to stream some of these videos in your home for free.
• Play outside as much as you can — Snow-shoeing, sledding and ice-skating are great ways to exercise as well as enjoy the beautiful winter scenery. Bundle up.
• Watch what you eat — We tend to crave comfort foods in these cold winter months, but just make sure you have healthy options on hand when you are craving that hearty meal. Try to consume 2 ½ cups of vegetables and 2 cups of fruit per day

Overall, try to make small adjustments to your daily activities rather than starting a huge new exercise routine. Try committing to one easy, healthy action and you’ll be more likely to be successful in making a change.

For more information on physical activity, visit www.cdc.gov/physicalactivity or contact Jackie Franks at [email protected] or (574) 372-2340.