Adulthood does not necessarily mean giving up physical activity. Quite the opposite! At this stage, sensible and regular movement becomes the best investment in everyday independence and well-being. Proper
Activity zone 4F
In this zone, your heart rate rises at the mere thought of the next workout. You'll find the best ways to exercise effectively, discover new disciplines, and choose an outfit that suits your needs. We'll also guide you through the clothing care process and advise what to buy for enthusiasts of various sports. Our blog is a guide for everyone who wants to feel motivation 4 times more!
Published: 12/13/2023🏂 Winter sports
How to stay active in winter?
Does your activity engagement drop proportionally to the temperature outside? Snow and sub-zero temperatures outside should never be an excuse for you. Winter is the time when we’re all most prone to experience low mood, so it’s worth to go the extra mile to boost your endorphins. You can effectively stay fit regardless of the weather. After all, we really need to exercise all year around. How to improve fitness in winter? What to eat in winter to avoid weight gain?
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Everyday activities, i.e. running, walking and Nordic walking
In this article
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Stay active in winter with outdoor activities: Try skiing, snowboarding, or ice skating.
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Explore everyday activities: Walking, running, or Nordic walking are great options for all ages and fitness levels.
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Stay fit indoors: Workout at home with free online resources, equipment, or even just dumbbells.
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Maintain a healthy diet: Eat warm, nutritious meals like soups, fruits, and vegetables.
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Exercise boosts your mood and immunity: Stay active and healthy all year round!
Short summary
Active winter – on the slopes and at the ice rink
How to stay fit in winter? Give outdoor activities a try. The ice rink and the ski slope are two places where you can have fun every winter. If you don't have your own equipment or just don't know if this is something for you, no worries – you can always use the rental service and get everything you need there. And, of course, in addition to the equipment, it is useful to have top-quality clothing to ensure thermal comfort: pieces that protect against the cold, help avoid the unpleasant feeling of cold on your back during intense movement and protect against chafing.
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Everyday activities, i.e. running, walking and Nordic walking
If you need to start with a slightly less intense form of activity to work on your fitness, running or Nordic walking would be an alternative leisure activity. It’s also crucial to select the right outfit for such a workout. Clothing with the most advanced technologies is essential, including pieces available in a variety of options to choose from men’s outdoor jackets or women’s outdoor jackets, as well as accessories such as a hat, gloves and appropriate footwear. A workout is a time to be used wisely. This is the time to strengthen your immunity and deliver more oxygen to your body.
However, if you haven’t engaged in any physical activity before, you can start with regular walks. This is a perfect form of activity for everyone. The risk of injury is very low and regular walking improves circulation, supports heart function, endurance and improves fitness. You can also combine walking with jogging. Just run a few metres every now and then and gradually increase the distance. Such a simple exercise brings many beneficial changes. You breathe deeper and your heart receives more oxygen. More nutrients are delivered to the cells.
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At-home workouts
Winter time (just like any other) includes moments when you can also exercise at home. You can work out on your own or together with an online fitness coach. Staying fit at home doesn’t have to be boring at all. The Internet is full of free resources, video exercises and training plans that can be used completely free of charge. If you have equipment at home, such as an exercise bike or a stepper machine – prepare it for use. Instead of sitting idly in front of the TV, work on your stamina. And if you don’t have specialised equipment, that’s okay. A chair, an exercise mat or even just dumbbells are equipment that will keep you in shape.
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What to eat in winter?
During the cold months of the year, it is worth taking care not only of physical activity, but also of proper nutrition. Unfortunately, wintertime comes with temptations such as fatty and stodgy food. You should eat warm meals, that’s right, but that doesn’t at all mean they have to be calorie bombs. What to eat in winter to avoid weight gain? Soups are a great idea. It’s also recommended to remember about adding fruits and vegetables to every meal. What to eat in winter between meals to avoid gaining weight? You can snack on dried fruits, seeds or nuts. Following a diet does not have to be difficult at all. It does require plenty of will and motivation, though. Why do we gain weight in winter? When it gets colder, we feel hungry, and we tend to snack between meals. It is worth having alternatives to such meals and following a few important rules. The following are the most important principles of a diet that boosts your immunity:
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regularity – eat 4–5 meals a day at equal intervals,
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diversify your meals – eat whole grains, protein-rich lean meat, fats containing omega-3 fatty acid,
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enrich your meals with fruits and vegetables – eat broccoli, cucumbers in brine, beets, carrots, garlic, ginger,
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add juices and natural honeys to your tea.
Workout is beneficial at any time of the year
With regular exercise and diet, getting through winter is much easier. Remember that endorphins are released during exercise. So don’t look for excuses, just do it! It’s never a good idea to give up physical activity just because the weather has deteriorated, because that’s what makes a workout effective.
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