Sunday, October 25, 2020
ADVT 
Health & Fitness

Beat the Cold with Fitness

By Nick Hilden, 26 Nov, 2018

     

    Research has firmly established that exercise can be a powerful tool when it comes to combatting issues like depression, anxiety and stress. 

     
     
    If you’re like many people, the first few weeks of winter bring a welcome seasonal change. But as the cold, rain, and dark set in, so can a case of the winter blues. As you might have heard, research has firmly established that exercise can be a powerful tool when it comes to combatting issues like depression, anxiety and stress. So how can you use fitness to make your winter brighter? Here are a few suggestions.
     
    Find your space
     
    When the weather is nice, it’s easy to head outside and get in some physical activity. Once winter arrives, however, you need to find a way to bring your workout indoors. Find your indoor workout space. That might mean joining a gym, or it might mean clearing out some room in your home. Whatever the case, find a place where you have the room and tools necessary for a good workout.
     
    Build consistency 
     
    Don’t wait until the winter blues creep in to start working out. Establish a consistent workout routine ahead of time to help stave off depression before it starts. Choose days and times for your workout, and stick to your schedule. If you find that you have trouble keeping on track, consider enlisting a workout partner to help with motivation.
     
    Get your cardio 
     
    While resistance training has been shown to combat depression, most studies assert that cardio is the surest form of exercise to stave off the blues. This is because it releases a range of feel-good endorphins and other brain chemicals. To get the most out of your cardio routine, be sure to get at least 30-45 minutes of heart-raising exercise three to five times a week.
     
    Think high-intensity
     
    Research has shown that the more you get your heart rate up, the stronger the anti-depressant effects will be. That means increasing the intensity of your exercise.This can be accomplished in a number of ways – by moving faster, increasing the difficulty with elevation or weights, or by using a HIIT routine. But if increasing the intensity of your workout isn’t an option, don’t let it dissuade you. Low-intensity exercise is still better than none at all. 
     
     
    Some is better than none 
     
    To get the maximum effect out of your routine, you’ll ideally work out consistently, meaning three to five times a week. But studies have shown that even inconsistent exercise is better than no exercise at all.So if maintaining a regular regimen is impossible, do your best to get in the sporadic burst of exercise as often as possible. That could mean a quick visit to the gym, inserting sets between activities at home, or even taking the stairs rather than the elevator. 
     
    Support your efforts with proper nutrition 
     
    A healthy diet is an essential aspect of any fitness routine. In fact, if you’re working out extensively without eating enough to accommodate the efforts, you could actually be doing more harm than good due to the added stress put on your body. Be sure to get a balance of protein and healthy carbs from whole, unprocessed foods. There are even healthy foods that have been shown to combat depression, like salmon, sweet potatoes, avocados, broccoli, and leafy greens.
     
    Don’t expect immediate results 
     
    We all wish that exercise would deliver its effects instantly as if by magic, but that’s not how it works. Just like it takes time to burn off fat and gain muscle, you won’t see the full anti-depressant effects for around two weeks. In other words, don’t give up.
     
    Get plenty of sleep 
     
    Regular, deep sleep not only helps to stave off depression, but is an essential part of recovering from a workout. At the same time, working out helps to promote quality sleep. So be sure to get the recommended seven to eight hours every night.

    MORE Health & Fitness ARTICLES

    8 Tips to Reducing Holiday Stress & Depression

    It’s the time of year that many people look forward to and get excited about. For others, it’s a very different story.

    8 Tips to Reducing Holiday Stress & Depression

    7 Tips to Navigate Mental Health

    7 Tips to Navigate Mental Health

    To steer through the journey of bettering the quality of life for yourself and those around you, here are seven tips to navigate through mental health

    7 Tips to Navigate Mental Health

    Diabetes and its effects on our eyes

    Diabetes and its effects on our eyes
    BC’s optometrists are seeing an increase in acquired blindness in Canadians under the age of 50 

    Diabetes and its effects on our eyes

    Reduce eye strain with these tips

    Keep your eyes healthy during late-night study sessions

    Reduce eye strain with these tips

    Six in ten British Columbians plan to get a flu shot this year

    Six in ten British Columbians plan to get a flu shot this year
    Flu vaccinations are now available at all London Drugs pharmacies

    Six in ten British Columbians plan to get a flu shot this year

    Your Body Your Home

    Your Body Your Home
     From spices to sweets, each delicacy reflects flavour, taste and zest. What smells, looks or tastes good, may not be good for the body. 

    Your Body Your Home

    PrevNext