Walking in a winter wonderland - Staying active during the winter!

Alrighty, Thrive Tribe! It's that time of year again where the days get shorter and colder, and somehow your blanket gained 50 lbs making it a struggle to get out of your cozy bed in the morning. As the temperature drops, we often spend more time indoors doing sedentary activities and it can be tough to keep active. You should try planning ahead by setting aside time in your schedule to ensure you're getting the physical activity that you need to keep fit and healthy.

Adults need at least 20 minutes of brisk exercise or 10 minutes of vigorous exercise EVERY SINGLE DAY to achieve health benefits from exercise. Brisk exercise would consist of moderate intensity aerobic activities which would include brisk walking and biking. You'll know your activity is moderate intensity if you find yourself sweating a little bit and if you are breathing harder than when you’re moving about day-to-day. Vigorous intensity activities include jogging or cross-country skiing, and you’re likely to find yourself sweating and feeling out of breath.

Below I'll list a few tips that will help keep you motivated to stay active during these next (hopefully not too many), winter months!

• Plan activities ahead - Plan some activities and put them into your calendar. You’re far less likely to forget them and they'll be something to look forward to!
• Find a fun local activity - Kingston is great for local activities! Stay tuned to the Downtown Kingston website for updates on events including Feb Fest. There's plenty of trails and places to go snow shoeing or cross-country skiing; check out Little Cataraqui Creek or Lemoine Point for more info and trail maps. If you're up for something a bit more exhilarating, you can hit the slopes at nearby ski hills around Ottawa and Batawa too! If it's too tough to get out to the trails, grab your skates and find a nearby outdoor skating rink. Or maybe just pull out your camera and go for a walk, find some new perspectives and enjoy the beautiful winter scenery!
• Layer up!!! - Being cold can ruin a good time which is why insulation is so key! When you keep your body warm, it’s much easier to continue being active outdoors.
• Fun in the sun - It’s definitely easier (and usually warmer... well less cold anyway), to stay outside while it’s still light out. With the earlier sunsets, it’s easy to miss out on activities if you start them too late in the day.
• Indoor activities - Look into activities at your local community centre. Or if you have access to a gym, see if there are any classes available for you to try. KFL&A Public Health also has a program called Walk On for walking indoors too!
• Climb stairs - If you just want to knock out your daily physical activity, then simply add more steps to your day. Put your music on and consider going up and down stairs for 10-20 minutes. Or you can spread it out throughout your day.
• Online tutorials - Have a look online for tutorials for dance, aerobics, pilates or yoga. There's plenty of great instructional exercise videos available.
• Find an activity buddy - Find someone willing to commit to being active as often as you are, and set a plan. That could be planning to meet for morning walks or afternoon workouts. Having a friend keeps you accountable.

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Just a couple of activity buddies enjoying our daytime skate at Market Square!

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Whatever your activity level is, please remember to stay hydrated! It's easy to forget to drink water when it’s cold out, but your body needs just as much hydration in a snowstorm as it does in a heatwave!

For help on setting activity goals based on your specific musculoskeletal needs, you can always ask your friendly neighbourhood chiropractor about what activities are right for you! Click HERE to make an appointment.

Most importantly, stay motivated! Here’s to staying active in the New Year! Catch you all in 2020!

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Thrive Chiropractic
214 Wellington Street
Kingston, ON
K7K 2Y7
(613) 217-1560