Nothing sends us racing for the warmth of our slippers and heater faster than a frigid Wyoming winter. It’s cold and dark. The wind finds gaps between even the heaviest coats and the most carefully wrapped scarves.
We’ve long since traded pleasant walks outside for mad dashes from the car to the nearest door while simultaneously avoiding patches of ice along the way. It becomes harder to resist the comfort of food that warms our souls and easier to talk ourselves out of hopping on the treadmill or driving to the gym.
Winter is a season where it’s easy to become sedentary, but there are ways to stay mentally and physically healthy during this time of year.
Combat depression
Some people struggle with feeling depressed during this time of year, said Bill Howell, director of outpatient services at Central Wyoming Counseling Center in Casper. Stress and income levels can play a role, increasing the times we feel down. “Especially with less light — it can affect sleep, it can affect social interactions,” he noted.
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The best way to combat this is by “really making a conscious effort to stay active, get plenty of sleep, eat well,” Howell said. He recommends finding an accountability partner to exercise with. “Resist that urge to stay in,” he said.
Stay mentally active
There are things you can do at home to stay active, as well as steps you can take to keep your mind occupied, such as reading a good book. With the holiday season, there are often plenty of opportunities to spend time with friends and family. “Social interaction is a good exercise for the mind because you’re talking and interacting,” Howell said.
Talk to the doc
If depression begins developing, talk to your doctor about trying medication, Howell said. People can experience seasonal affective disorder, which is depression brought on by seasonal changes and is most commonly felt during the winter months, according to the Mayo Clinic’s website. Talking to a therapist or counselor can help to fight the winter blues. Move it inside
With outdoor exercise, two of the biggest things you’ll notice physically are a change in your respiration and reduced blood flow, according to Hanna Danielson, an assistant at the University of Wyoming Wellness Center in Laramie. “Most people notice it’s more difficult to do aerobic exercise outside (during the winter),” she said.
Danielson, who is also a student at UW studying kinesiology, suggested working out indoors to stay active. “If you’ve got a gym membership, that’s great. … One thing people don’t think about utilizing in the winter is indoor pools,” she said, noting it’s a great way to get exercise. She also suggests checking out a fitness class at a gym or recreation center as a way to mix up your routine.
If you don’t want to go outside at all, another way to stay active indoors is by using workout videos. Danielson recommends investing in some good equipment, such as dumbbells, kettlebells, a jump rope or yoga mat. Body weight workouts are a perfect way to stay fit during the colder months, especially during holiday travel. “They don’t require any equipment, and you can get really creative with them,” she said.
Have fun outdoors
There are great ways to get exercise outdoors when it’s cold without feeling like you’re working out. “If you do want to embrace the cold and go outside, cross-country skiing is one of the (best) workouts,” Danielson said. Snowshoeing is also a great way to have fun and burn calories outdoors, along with downhill skiing and ice skating.
Find your motivation
Danielson agrees that one of the most important things you can do is find an accountability partner, adding that setting goals is equally important. She suggests starting with goals that are attainable. “Don’t start with cross-country skiing for four hours every day,” she warned.
Having a regular activity pattern is key, and writing down your workouts on a calendar can help keep you motivated. There are huge benefits to joining a group class, Danielson noted, as the camaraderie can make you feel excited to show up and motivate you to want to be there.
Howell’s advice for making it through the cold months with your health intact is simple: “Listen to your body.”
