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As the temperature continues to drop and the snow is piling up outside it can be very tempting to stay inside, cozied up under a blanket, relaxing on the couch. However, it's important to remember to be physically active every day to stay healthy.
Physical activity is important for people of all ages, but making sure to get regular exercise is even more important as we get older.
Being physically active can help prevent the loss of strength associated with getting older, which can help lower the risk of falling. Physical activity can also increase mental capacity, prevent diseases such as diabetes and heart disease, improve mood, and promote independence with activities of daily life.
There are plenty of ways to include exercise in your daily routine, even in the winter. Here are some easy activities you can do to stay physically active this winter:
- Clean. Cleaning is a great way to stay warm at home while also getting up and moving!
- Swim. The YMCA offers a variety of group swim classes and open swim times, in addition to other great fitness classes for all ages.
- Build a snowman. Or shovel the driveway; either way you're likely to work up a sweat!
- Walk. If you don't want to brave the outdoors try walking a couple of laps around the grocery store or mall before doing your shopping!
In addition to getting regular exercise, proper nutrition is also important. Eating carbs before exercising provides you with the energy that you'll need, and having a combination of complex carbs and protein after exercising helps to replenish energy stores and recover muscles.
Remember to be mindful of calories and portion sizes to prevent adversely affecting all your hard work!
Staying hydrated is a must as well, so be sure to drink plenty of fluids before, during, and after exercising.
Here are some great snacks to try after getting in your physical activity for the day:
- Greek yogurt with fruit.
- No-Bake Energy Bites. In a large bowl, combine 1 cup oatmeal, ¢ cup peanut butter, 1/3 cup honey, 1 cup coconut flakes, ¢ cup ground flaxseed, ¢ cup crushed nuts or mini chocolate chips, and 1 teaspoon vanilla until well mixed. Chill in the refrigerator for 30 minutes, then roll into 1-inch balls and enjoy! Store in airtight container in the refrigerator for up to 1 week. (Recipe adapted from SmashedPeasAndCarrots.com)
- Whole wheat toast with peanut butter.
- String cheese with whole wheat crackers.
- Fruit smoothie. Try combining the following ingredients in a blender: 6 oz plain Greek yogurt, 1 cup fresh berries (try raspberries, blueberries, or strawberries), 1 tablespoon honey, and 1 cup of ice. Blend until smooth and thick, divide into two glasses and garnish with additional berries! (Recipe adapted from BettyCrocker.com)