Imagine stepping out your door, the sun is shining, big billowy clouds are casting playful shadows, a slight breeze blows and the temperature is a perfect 72. On a day like this it’s not hard to get motivated to go outside and walk. Once outside in the perfect sunshine your walk is effortless and enjoyable and you walk longer than you planned.
Back to reality….like last week’s record breaking cold snap which submersed half of the country into bitter cold. At my house last weekend the high temperature averaged 23 degrees. Since the average high in January is a bearable 45 degrees, a high of 23 degrees is COLD! Despite the cold and despite my threats to the contrary I managed to forego the shuttle and walk 8 minutes uphill from the parking lot to the office and, of course, I walked the dog – she even got an extra long walk on Sunday when it warmed up to a balmy 27 degrees.
Even though it is easier and certainly warmer to take a shuttle or to stay inside on a cold winter’s day, the next time you are tempted to avoid winter’s cold, grab your walking shoes instead and you will be rewarded. Believe it or not, winter is one of the best times to walk outdoors.
Winter Walking
Why is winter one of the best times to walk outdoors?
Walking outside in winter is peaceful. There are so fewer people on the trails, sidewalks and public spaces that you often feel like you have the space all to yourself. It is quiet. You will notice the quiet in the park, in your neighborhood, on the sidewalks, almost everywhere…so many people avoid going outside that it offers the ones who do a tranquility that is missing during the rest of the year.
Walking outside in winter gives you a different perspective on nature. You will see a very different view of the landscape now that the trees are free from leaves and the ground is free from brush and sometimes covered with snow. You will notice that on a sunny day the sunshine is brilliant and the sky is a deeper shade of blue. If you are lucky enough to walk at dawn or dusk you will see the most spectacular sunrises and sunsets showcasing beautiful shades of pinks, purples, oranges and reds. Amazing.
Walking outside in winter gives you a breath of fresh air. We stay cooped up during the winter with our windows shut tight. Oftentimes the only fresh air we get is walking from the parking lot to a store or office. Walking in winter will give you a big dose of fresh air and this winter air is healthier for you than the stagnant, ozone-laced air of summer. Take in a deep breath and breathe.
Walking outside during winter keeps you away from the crowded track at the gym or community center. Many of us start or renew our fitness goals with the New Year – we shouldn’t let weather be a barrier to reaching our goals. A lot of daily walkers will tell you that walking outside on a cold winter’s day can be done almost every day.
Walking outside during winter will expose you to sunlight and that can help if you are prone to seasonal affective disorder (SAD). SAD is a type of depression that occurs at the same time every year – most frequently in the fall and winter months when we are exposed to less sunlight. Experts recommend treatments such as going outside and exercising as much as possible during fall and winter if your symptoms are not severe.
Keep a Routine
It’s not always easy to motivate yourself to go outside in the cold, and sometimes dark, to walk. One way to tackle this is to keep a routine from which you rarely deviate. For instance, walk before work with a neighborhood friend, walk outside during your lunch break or walk as soon as you get home from work before you do anything else. On those days when your motivation is low just tell yourself you will walk for at least 10 minutes and then you can stop whenever you want. Most of the time you will continue to walk through your normal routine even though you have given yourself permission to stop early.
Another idea is to establish a shorter outside walking routine during the dead of winter…maybe 15- 30 minutes depending on the temperature….sometimes the most important thing is to just keep up the routine and get out there even if it is for a shorter amount of time. Be sure to take advantage of warmer days, especially during the weekend, when you can schedule a longer walk to help make up for your shorter daily routine.
Be Careful
You should be especially careful walking outside during the cold months of the year.
- Cold is relative. Don’t try to walk outside if it is dangerously cold for you.
- Wear a hat, gloves, scarf, wool socks and extra layers designed for cold weather. You can always take items off if you warm up.
- Wear appropriate footwear for snow and ice.
- If you walk in the dark or low light, walk in lighted areas, wear a reflective piece and keep a small flashlight in your pocket.
- Walk in familiar and safe areas. Stay aware of your surroundings. Bring your cell phone.
- Always drink water to stay hydrated.
Give it a Try
If you are tempted to let the cold keep you inside, bundle up instead and give winter walking a try. Discover how enjoyable winter walking can be. If you start an outside walking routine now, you will feel a remarkable sense of accomplishment and personal triumph every day that you conquer winter’s cold. And just think how easy it will be to walk outside in a few short months when the weather is perfect.
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