Abbey Road Dental’s Seasonal Health Watch – 20 Ways To Get More Exercise This Winter!
Find out how to boost your immunity, oral health and overall vitality by getting more exercise this winter.
As winter creeps in it can be tempting to become more sedentary. It is so much more tempting to snuggle up under a blanket and watch a new TV series than go out in the wind and rain for a run, isn’t it?
The problem is, winter is when we need exercise more than ever.
The flu and Covid-19 are big threats this winter, particularly if you are vulnerable or if you are unlucky enough to get both at the same time. Exercising can help to boost your immunity, and strengthen your overall health, so if you do catch either virus you have a robust immune system to help fight back.
Exercising can also bring many more benefits including:
- Keeping your heart strong
- Boosting circulation to your gums, for better oral health
- Strengthening your bones and muscles
- Improving your overall mood
- Helping with weight loss
- Reducing your risk of chronic disease
- Improving sleep quality
- Improving skin health
- Giving you more energy
Exercising is essential to great overall health. Here at Abbey Road Dental we want to help our NW8 dental patients gain control of their health as much as possible during these challenging, colder months. To give yourself a health boost, why not consider one of these 20 ideas to get more exercise this winter:
Wild Swimming
If you have a way to go wild swimming safely, consider it. It gives you an immune system boost, helps you lose weight and apparently can even protect you against dementia if you are older. Whilst it might sound quite radical, wild swimming is becoming very popular in the UK, but be sure that it’s within your capability and please go safely if you try it!
A Walk Around The Block
Exercise does not have to be fancy, as lockdown taught us all. Even a walk around the block can be heavenly as a break from the house, and all the stress it can sometimes hold. There are benefits to just ten minutes of exercise, which can easily be done right on your doorstep.
At Home Yoga
There are many free, easy yoga videos available to follow to help you relax, stretch your body and improve muscle tone. We love ‘Yoga With Adrienne’ on Youtube as an excellent lunch break yoga option.
A Walk In A Forest
Japan actually includes forest walking as a recommended exercise to help boost mental health. If you can get to a forest, why not wander amongst the trees and enjoy the serenity of this incredible habitat?
At-Home Weights
Weights are a great way to boost your strength. This not only helps you to become stronger, but it helps you become less likely to fall, and less likely to suffer an injury if you do fall. Use baked bean tins, heavy vegetables and anything else you have to build muscle. You can also use your own body weight to do resistance training.
Take Up Running
Running is extremely good for you, and is a great way to help you get that ‘natural’ high from runners endorphins. You should build up to running though, as it takes a bit of practise to build up your skills. The NHS has a great couch to 5K programme at the moment you could follow.
Cycling
Cycling is a really good low impact sport to enjoy if you have a bike. Even better, the kids will love adventuring with you on new routes every day.
Uphill Walking
Uphill walking is a good way to take your current walking habits up a notch. It gets your heart rate going, boosts your circulation, and increases muscle tone in your legs.
Get Off The Bus A Bit Earlier
Try getting off the bus a couple of stops earlier to enjoy an extra 10 minutes of exercise, without having to go out of your way much at all.
Do An Exercise Video In Your At-Home Lunch-Break
If you are working from home, doing an exercise video in your lunch break could be a great idea. Just 10-20 minutes of a fun video in your front room will up your exercise amount everyday, and probably introduce a bit of variety to your working day too.
Seated Exercise
If you struggle to get up and about you might find exercise on your feet is difficult. It could be a good idea to try seated exercise like this great one by The Body Coach Joe Wicks himself.
Go To The Gym
If you are a gym member and your gym is open, why not take some time out and go spend some time exercising? The gym is a haven for some, and although it can be hard to motivate yourself to go, just think of how amazing you will feel afterwards.
Get Up Every TV Break
An easy way to move more is to get up and walk around every time the TV programme you are watching has a break. Watching a programme without breaks? Set a timer on your phone to go off every 30 minutes to remind you to get up and walk around.
Create Exercise Rewards
If you struggle to be motivated to exercise, why not give yourself rewards for moving around? For example, you’re allowed 5 minutes on social media after walking on the spot for five minutes. It may sound silly but rewards we set ourselves can often be great motivators.
Keep Gardening
Many people started gardening over lockdown and winter doesn’t have to mean that new hobby ends. It helps burn calories, push you towards time with nature, and gives a sense of satisfaction. Consider growing a winter vegetable patch, or focusing on indoor houseplants whilst the weather gets worse.
Get Podcasts On The Go
Podcasts can be a great distraction, so you’re not just focusing on the exercise you are doing. This can make your walk go faster, your run feel more educational, and help you avoid getting bored and quitting your session.
Keep Cleaning
Cleaning is something we are all doing more since the pandemic. The great part of cleaning more is not only a cleaner house, but more exercise too. Did you know washing the dishes and cleaning the kitchen for just 30 minutes burns nearly 200 calories? It’s a win, win.
Start A New, Active Hobby
If you struggle to maintain exercise because nothing has taken your fancy yet, why not try a new active hobby? It is a great way to make friends, and lots of classes are going ahead digitally or outdoors whilst social distancing.
Socially Distanced Meetups
Why not meet your friends for a socially distanced walk? You could all get some fresh air and exercise, as well as that all important social time. Please be sure to follow the Government guidelines of course.
Take The Family Out
Why not boost the whole family’s health with a family hike? Whether it’s you and your fur babies, you and the baby in his stroller, or you and the kids, a family hike can turn a standard bit of exercise into an adventure.
And please remember – “Exercise should be regarded as a tribute to the heart.” – Gene Tunney
Hopefully you’re inspired by the tips above to help you stay healthy this winter.
Don’t forget that your oral health, whilst being boosted by exercise, still requires regular maintenance and care to stay in great shape. If you need more advice on keeping your smile healthy, or you need to book a checkup, please reach out to our NW8 clinic in St John’s Wood. You can reach our friendly team on 020 7624 1603 for more information.