Let’s talk about . . . getting outside every day. (Even in the winter.)
I know it’s getting colder. And it’s dark. And it’s so warm and cozy inside. . . where we can hibernate with our books and our knitting and our favorite tv shows.
But I’m going to encourage you to get . . . out there. In the winter. In the daytime. No matter the weather. Every damn day!
Why?
Well. Because it turns out that hibernating the winter away . . . isn’t good for us!
Yes. The urge to hibernate is strong. But too little exposure to daylight (actual daylight, as in . . . outside) can really impact our emotional and physical well being. When we’re stuck inside all day, every day, we tend to feel more pessimistic. And more tired. Too little exposure to daylight throws our circadian rhythms off. (Circadian rhythms dictate our sleep/wake cycles, and impact all sorts of body functions including mood and digestion.)
Even small amounts of daylight every day (120 minutes/week, which works out to about 18 minutes/day) can help keep our circadian rhythms in check. Plus . . . getting outside every day will:
- Lift your mood. (Daylight raises your serotonin levels.)
- Give you a daily dose of vitamin D. (Which is necessary for bone health.)
- Practice mindfulness. (Which boosts your dopamine levels.)
- Charge up your immune system. (Being out in fresh air is good for your lungs and airways.)
- Keep you moving! (And that’s always good.)
So. Here’s my challenge for you this month . . .
Commit to getting outside for 15-20 minutes every day. (No matter the weather.)
I know. For a lot of you, that will sound like . . . a lot. (For dog owners? Well. You already know the drill . . . ) It’s the getting-up-out-of-the-comfy-chair-by-the-warm-fire part that stops most people. I’m here to tell you, though, that once you get up on your feet . . . and once you put on the appropriate outdoor gear . . . and once you get out there . . . well. It feels really good! I am never sorry that I got up and out of my warm house for a little time outside!
Here are a few tips:
- Set a “usual time” for your getting-outside routine – and then stick with it. Maybe it’s on your lunch break. Maybe it’s earlier in the morning. Maybe it’s just before the sun sets. Just decide on a time when there is still daylight . . . and stick with it!
- Plan to get out even in “crappy” weather. (Another of my mom’s expressions from my childhood was, “You won’t melt.” She was right about that one, too. You won’t.) I mean, even Tom and I have our limits. We won’t go out walking when it’s below zero, for example. We won’t go walking in a thunderstorm. We won’t head out in the middle of a blizzard. But other than that? We get out. Even in the rain. Even when it’s snowing. Even when there is ice on the road. And you know what? It feels really good to get out in the cold for . . . a little while. (It makes coming home to your warm house feel even better!)
- Make sure you have the right clothing and gear. I know most of you reading this have a solid inventory of woolly hats and scarves and cowls and socks and mittens. But maybe not so much when it comes to . . . rain pants? How about a sturdy pair of waterproof boots or shoes? Long underwear or fleece-lined pants? Having the right clothing available makes all the difference if you’re going to take advantage of getting out for some fresh air and daylight!
In fact, here are links to some things I’ve added to my winter-weather-gear over the years. Keep your eyes open during the upcoming “black friday” nonsense . . . because some of these items will likely get marked way, way down. (They also sell out, so if you’re looking for some of these things, don’t wait until January. Just sayin.) These are specific links to clothing/gear that I own and wear often. I’m sure you can find many suitable alternatives locally or on the internet. (I’ve seen YakTrax at Costco, for example.)
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- Rain pants. These are not made for fashion, friends. They are, though, made to just pull on over whatever other pants you might be wearing. They’re waterproof – and windproof. They will last forever, too.
- Fleece-lined pants. I got these pants last year for winter walks. But you know what? They’re actually kind of . . . (dare I say) fashion forward. I wear them all the time — not just for cold-weather walks. They have great pockets and they’re really comfortable. And . . . warm. (And they go on super sale once in a while. My bet is there will be a huge ‘black friday’ deal on these pants.)
- YakTrax. These things work! Yes, they’re kind of a pain to stretch on over your shoes — but they keep you stable out there on icy streets and sidewalks. I am much more confident taking walks outside in the winter when I have these strapped to my shoes.
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So. . . .
Make a plan for yourself now . . . to get outside every day.
Set a time. Get your gear together. Make the commitment.
See what happens!
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2023 Monthly Fitness Challenges
#6 – Practice getting up from sitting on the floor
#5 – Get down on the floor every day
#4 – Walk 10 minutes every day
#3 – Discover how active you really are
#1 – Create your own fitness plan for 2023
Looking for Monthly Fitness Challenges from 2021-2022? I’ve moved them! Now you can find them in the Field Notes section of the blog (just click on Field Notes in the top menu) and look for Monthly Fitness Challenges 2021-2022.
A big yes to all of this. My fleece lined pants, yaktrax, and walking poles make it possible to get outside all winter and my waterproof boots and jacket get a lot of use during the wet season (which is the longest seasons here).
I think I can do this one! Sometimes on a busy day, I realize that I haven’t been outside and then go out for a quick walk around the block. It is hard to get out of my chair and out from under my nice, warm afghan but well worth it.
When our kids were little, they went to a Waldorf school…where being outside was a substantial part of every single school day, no matter the weather! We grew quite accustomed to ‘No bad weather, just the wrong clothing.’
Last year, I made it my own mission–just what you’re saying. I knew I was at risk, succumbing to WNY weather. Lake Effect. And so on. I’m proud to say I did it! (Because COZY is my favorite 4-letter word.)
I have to do this. I will do this!!
Thanks for the reminder. We started daily walks (Chuck has always been our dog walker) during COVID and it’s become a (good) habit. I bought some Kahtoola nanospikes (they do what Yaktrax do) from REI after you did a “How to go walking in the winter” post a few years ago. I think everyone should have them, but especially now that I seem to have reached the age where my yearly checkup includes questions about fall risk (eek). Maybe the warm pants will be next (they’re on sale NOW).
Thanks for the links! Like you said, dog walking makes daylight a mandatory part of daily life, except when the little monsters won’t go out in the rain. My little guy and I are figuring out evening food and walk schedules so we get out before dark now that we are on standard time again.
I think walking in winter is one of my favorite things! I don’t much like summer, but winter I can bundle up and get out in the air. I wear cuddle duds as fleece leggings. They are really long underwear, but they don’t look like it and you can always find them on sale at Marshall’s or Kohl’s. I do have rain/wind pants that Fletch bought me a few years ago for camping. And I have hiking poles I can use. I may add YakTrax since I’m at that age….I just need a good snowfall to make my walk really pretty!
You know I do it and I’m still wearing the pair of LLBean fleece lined pants you recommended in the past. I think EB is next! And like you said it’s just getting out the door. We’ve had some of our best walks in the rain. And I’m with you-zero degrees is the I’m-staying-in line!
Walking is the best. But winter walking does need a shove every now and then. Thanks for the push!
Why do I feel like you’re writing this just for me? LOL
Finally, a challenge I’m already succeeding at! Like you and Tom, I will stay in if it’s potentially hazardous outside, but otherwise I get outside every day that I can. I need the fresh air. And the nice benefit to going out when the weather isn’t great is that there are fewer people to have to dodge!
Absolutely. I am thinking rain pants might be what I need. I can dress for cold weather with long underwear and leg warmers but I don’t like the getting wet in the rain days. I sleep much better when I’ve had some fresh air. Generally, once I’m out I enjoy myself.
I have added to my list a new sweater for Sherman (and maybe some doggie footwear as well!) He is THE reason I get outside in all the weathers!
lol, I just texted my sister that I was a little cranky today because of the rain … and a silly pup who for some unknown reason needed a whole extra mile today?! yep we’ve walked 8 miles today. in light and not-so-light rain. and sadly, we had no sunshine. welcome winter!