Exercise is one of the best ways to stay healthy and boost your mood. But when winter comes along, it can be difficult to find the right time and the motivation you need to stay active.

Why is staying active in the winter important?

Older adults are more likely to experience falls. An estimated 1 in 2 older adults fall every year. In fact, falls are a leading cause of injury for people in this age group.

Fortunately, exercise can help you reduce your risk of falls. It can strengthen your bones to reduce the risk of bone loss and fractures. It can also strengthen your immune system to reduce your risk for illnesses and diseases.

Exercise isn’t just great for your physical health — it’s great for your mind, too!

Exercise can boost your mood. It can improve your ability to think, learn and make decisions. It can also reduce symptoms of depression and anxiety.

Why are people less active in the fall and winter?

Do you find yourself becoming less active as the year progresses? Many people do.

As winter approaches, you may want to stay inside as the weather cools down. You may not feel like being outside or going to the gym.

When the holidays come, you may indulge in more goodies than usual. Too much sugar can zap your energy and make you feel tired or sluggish.

The above factors can often lead to weight gain, especially if you don’t stay active.

Not sticking to goals is another reason people may be less active as the year goes by. If your goal is to stay healthy, it’s important to exercise all year long. Cold and flu season typically begins in the fall, which is yet another good reason to stay active all year.

What are the best exercises for winter?

In the winter, many Americans like to go skiing, snowboarding or ice skating. However, these activities may not be available where you live, you may not be fit enough for such activities, or they may not be your cup of tea.

There are lots of other fun activities you can do in winter. Here are some you can try:

• Brisk walking. This activity is easy on the joints and can work your lower body. Try walking at your local mall on chilly days.
• Hiking. Hiking can be a fun, active way to enjoy nature and the outdoors.
• Cycling. This low-impact exercise can be done indoors or outdoors.
• Raking leaves. You can also offer to rake your neighbor’s leaves.
• Dancing. Consider signing up for a dance class. Some dance classes are limited only to seniors.
• Stair climbing. Climb stairs in your home or at a public park.
• Classes at your gym or community center. Many of these places offer group classes for activities such as yoga, Zumba and water aerobics.
• Home circuit workout. This can include a combination of exercises. Burpees, squats and jumping jacks are examples of activities you can do. You can even try workout videos.

Smart exercise safety tips for winter

Winter can be a fun time to be outdoors because there’s no heat or humidity to make you uncomfortable. Also, there are usually few to no mosquitoes. You can even exercise for longer periods.

Just remember, safety is key to staying healthy when exercising during winter. Here are tips that can help you get the most of your winter workouts.

• Dress warmly. Staying warm can help you avoid frostbite and hypothermia (where your body temperature gets too low). Wear insulated workout clothing that protects you from the cold. Dress in layers so you can take off clothing if you get too hot.
• Wear the right fabrics. Avoid wearing cotton as your first layer. Cotton can get wet and heavy with sweat and make you feel colder. Consider wearing sweat-wicking fabrics that can keep you dry, warm and comfortable.
• Know signs of hypothermia. Slowed reactions, slurred speech and shivering are some signs of hypothermia. Head indoors and get warm right away if you think you have hypothermia.
• Drink lots of water. Your body still needs lots of water to stay hydrated, even in cold weather.
• Stay indoors on frosty or rainy days. Frost and rain can make surfaces slick and increase the risk of falls.
• Wear sunscreen. You can still get sunburned, even if it’s not hot or sunny outside.
• Wear bright colors. Fall and winter skies can often be dark or gray. Bright colors can make you more visible when you exercise outdoors.

It’s a good idea to check with your doctor before starting a new workout routine. Your health care provider can review your medical history and recommend exercises based on your health status.

WellMed is dedicated to providing quality health care with a strong focus on prevention. Our lifestyle medicine doctors can perform wellness checks to make sure you’re ready for the winter season. Contact WellMed today at (888) 781-WELL or visit our website to find a doctor near you.