Darrick Robles In wintry temperatures, there is a great temptation to simply cuddle up in the heated room. Exercising in the fresh air can promote physical and mental health.
1. Feel healthier and happier
There are several studies linking outdoor exercise to reduced risk of heart disease, obesity , asthma and diabetes , as well as improved mental health and happiness. A study with more than 20,000 participants in June 2019 came to the following conclusion: participants who spent at least 2 hours a week in the countryside were 20% happier with their lives than those who spent no time in nature at all.
The physical health benefits were even greater: 60% of participants who spent more than 2 hours a week outdoors rated their health as good – in contrast to those who spent their time indoors. It didn’t matter whether they were out in the fresh air for 2 hours at a time or in several shorter periods of time.
2. Relieve pain
It is well known that local exposure to cold has an anti-inflammatory effect. For example, if you use an ice pack for a sprain.
However, there is also evidence that cold temperatures can also relieve pain. A Finnish research team found that people who swam regularly in cold water for 3 months had higher levels of norepinephrine in their blood. Norepinephrine is a chemical in our nervous system that, among other things, can help reduce pain.
3. Strengthen the immune system
It is known that exercise strengthens the body’s defences . Even if we can’t train in gyms or sports clubs at the moment, we should keep fit.
The World Health Organization (WHO) recommends that adults do at least 150 minutes of moderate exercise or at least 75 minutes of vigorous exercise per week.
4. Improve mood
When we move outdoors, we absorb more natural light. This, in turn, can help prevent winter blues . Even on a cloudy winter day, the light intensity outside measures up to 5,000 lux, while artificial lighting only reaches 500 lux.
Sunlight stimulates the part of the brain that controls our “body clock”. Lack of light can cause this inner clock to get out of sync and the brain to release too much of the sleep hormone melatonin. This can lead to depression and possibly insomnia . Even a walk during your lunch break can help to prevent a lack of light on sunny days in winter. You can also think about your New Year’s resolutions.
5. Support metabolism
Cold temperatures can cause your body to burn more calories: through what is known as thermogenesis, the body generates its own heat to keep warm. Of course, many factors affect how many calories you burn. Actual energy expenditure also depends on your running speed, distance covered, incline and body weight.
3 tips for training in the open air
1. Dress according to the layering principle
Cold air temperatures can constrict blood vessels and cause circulatory problems. On the other hand, clothing based on the layering principle is recommended: start with a thin layer of synthetic material that wicks sweat away from the body. Avoid wearing cotton if possible, as it absorbs sweat and makes you colder. Then add a layer of fleece or wool for insulation and choose a waterproof, breathable material for the outer layer.
2. Use a sunscreen
Even on cloudy days, UV radiation can reach the earth and damage our skin. That’s why you should also apply sunscreen in winter – especially if you’re going to be outdoors for a long time.
3. Drink enough water
Unbelievable but true: in winter the risk of the body losing too much fluid is higher. Exposure to cold makes us less thirsty and we forget to drink. We also lose fluid when we breathe in cold air. Therefore, make sure to drink enough water regularly when training outdoors – even if you are not actually thirsty.
