Don't let winter slow you down! Knowing how to stay active in winter is crucial to keeping our bodies strong. So let's embrace winter walking as a fantastic, free way to boost our health, stay fit, and shed those extra pounds—it's adaptable, accessible, and the perfect starting point for a more active lifestyle journey.
Getting the perks of walking means something other than hours on your feet. Quick 5 to 10-minute daily strolls add up, contributing to your weekly goal of 150 minutes of moderate exercise. Suppose that target seems daunting, no worries. Tailor your exercise routine to what suits you best, and always keep in mind: that every minute counts, so any bit of exercise is a win.
Walking as an Indoor Exercise
While it may be quite surprising, one of the indoor exercises for winter is walking. If you have stairs at home, stair climbing may be a good idea. It is one of the recommended and easiest indoor activities you can do to stay active and lose weight even during winter.
Climbing stairs can help in engaging your core and muscles while also controlling the increasing waist size. You can improve your body’s flexibility, coordination, and balance by climbing stairs. People who regularly climb stairs burn calories compared to those who don’t.
Benefits of Winter Walking
The benefits of exercise in winter are many. But before embarking on a new exercise routine, particularly if you have a health condition, it's important to consult a health professional. Regardless of fitness level, initiate your walk slowly, gradually building up, and end by reducing your pace to facilitate a gradual cool-down for your body.
In colder temperatures, your body amps up efforts to preserve core temperature, leading to increased calorie expenditure. For additional calorie burn during winter walks, consider carrying a backpack, traversing rough terrain, employing walking poles, or donning heavy boots.
Gives better sleep quality
Incorporating a brisk daily walk not only plays a key role in weight management but also significantly improves sleep quality by amplifying the effectiveness of natural sleep hormones, such as melatonin.
Tap into the remarkable advantages of fresh air and sunlight to boost your mood, ward off winter blues, and alleviate stress. Crucial for strong bones, the elusive vitamin D is effectively acquired through sun exposure, with a mere 5 to 30 minutes of sunlight per week proven to be indispensable—making a rejuvenating outdoor walk the key to unlocking these health benefits.
Elevate your stress relief outdoors by inhaling oxygenated fresh air as sunlight and increased blood flow work in tandem to boost the production of mood-enhancing chemicals like serotonin and endorphins, fostering overall well-being.
Scientific research underscores the 'restorative' nature of outdoor walks for mental health, providing a valuable break from routine and redirecting the mind from stressful situations.
Feel a significant burst of energy by choosing a cold weather walk—research supports its effectiveness in keeping you revitalized for hours, positioning it as a superior alternative to a mid-day coffee when those eyelids start to feel heavy.
What To Wear for Walking Exercise in Winter
Optimize your comfort on brisk walks by dressing as if it's about 10° warmer than the actual temperature, knowing that the pace of your walk aligns with the heat your body produces. If you're planning a laid-back, casual stroll, think about choosing even warmer attire for that extra coziness.
Wear a moisture-wicking base layer.
Ensure optimal warmth by choosing a base layer crafted from moisture-wicking fabric to efficiently draw away sweat as your body generates heat—avoiding the discomfort of being sweaty and wet, which is especially crucial once you pause your movement.
Check out our Laureate V Neck Long Sleeve made from a combination of polyester, Lyocell, and spandex. This fabric is ultra-soft and lightweight, offering breathability, moisture-wicking, and quick-drying properties.
Get an insulating second layer.
Choose an insulating next layer based on the temperatures—options include a heavier long-sleeved shirt, a vest, fleece, or a light sweatshirt—to ensure warmth and comfort during your walk.
The Laureate Brushed Long Sleeve makes a perfect insulating layer. This combination of polyester and spandex top is not only soft and breathable but also features a fleece-lined interior to keep you warm. With a crew neck and unique thumb holes, it ensures sleeves stay in place during intense workouts while providing extra warmth for the backs of hands.
Wrap up in a waterproof or windproof outer layer.
Wrap up your ensemble with a windproof and water-resistant outer layer, like our Water-Resistant Puffer Sleeveless Jacket.
Choose a jacket with adjustable vents for temperature control, and prioritize water resistance, particularly during snowy conditions.
Keep the legs warm.
Kick off your lower body warmth strategy with winter leggings, like the Laureate Thermal Pocketed Leggings, crafted from a moisture-wicking fabric. Look for options with wind-resistant panels for added protection.
Opting for looser-fitting pants like walking pants or sweatpants can trap warm air, potentially providing more warmth than tights. Consider layering them over tights when it's exceptionally cold.
Cover the head and neck.
Prioritize warmth by investing in a hat that covers your ears as most body heat is lost through the head.
For those prone to overheating, consider alternatives like a headband or ear covering. Enhance neck protection with a fleece gaiter, or explore options like scarves or buffs (thinner than gaiters).
How To Get Started
Walking is a free activity that can be done by just about anyone. But it's always best to consult first a health professional before embarking on this physical activity.
Integrate walking into your everyday schedule with brief strolls, such as ascending and descending stairs or exploring your garden several times throughout the day.
Maintain proper posture by standing tall, eyes forward, chin up, shoulders relaxed, and stomach engaged.
Start at a comfortable pace, even if it's just a few minutes, and gradually progress to a minimum of ten minutes, steadily adding more sessions to your daily walking routine.
For Those Moderately-Fit
Boost your fitness through interval walking. Start with a moderate intensity where you feel warmer and breathe harder but can still maintain a conversation. Energize your walk with bursts of vigor by increasing your pace for a minute, then return to a moderate speed. Progressively enhance the intensity, duration, and distance of your walks as your fitness level advances.
For Those Really Fit
Add variety to your walking routine by exploring different terrains to make it more challenging. After a long walk, remember to stretch to prevent muscle aches.
For longer walks, don't forget to bring along a bottle of water and perhaps a piece of fruit and a sandwich to stay nourished and energized.
#wemovetogether in Winter Walks
Enhance your well-being by incorporating more movement into your routine. Winter walking is a beneficial activity, whether it's a brisk stroll to the nearest supermarket or a walk around a town park, no countryside required.
Ready for a stroll? Check out our All Fleece-Lined collection for the warmth you need in your winter walk.