Staying Active in Winter: Science-Backed Tips to Keep in Mind
We’ve all been there—it’s that time of the year when the days are shorter, the air is colder, and suddenly, your motivation to work out and exercise is nowhere to be found. The couch is calling, tempting you to binge When Harry Met Sally (again!).
But here’s the thing: staying active, especially during the winter, can be good for your mood and overall health. Sure, cozying up with a good cup of homemade hot chocolate sounds amazing, but finding time for movement can make you feel even better.
If you’re looking for a little motivation to bring back those healthy habits into your routine, we’ve got some science-backed suggestions from Mass General Brigham researchers to get you started.
As always, make sure to check with your physician before starting any new activity or exercise routine to make sure it is the right fit for you.
Why Trying Hot Yoga Could Be Great for Your Health
Hot yoga is not just an opportunity to work on flexibility and escape the cold winter weather, research has shown it can benefit your mental health.
In a randomized controlled clinical trial of adults with moderate-to-severe depression, a Massachusetts General Hospital (MGH)-led research team found that those who participated in heated yoga sessions experienced significantly greater reductions in depressive symptoms compared with a control group.
Depressive symptoms were reduced even in participants who received only half of the prescribed yoga “dose,” suggesting that heated yoga sessions just once a week could be beneficial.
So, if you’re feeling the winter blues, perhaps hot yoga might be the right choice for you. Your mind might thank you for it!
Not a Fan of Timed Workouts? Get Your Steps in Instead!
In the age of smartphones and smartwatches, it’s easier than ever to measure the number of steps you take each day.
If you prefer a long winter walk to a 45-minute spin class, we have some great news for you.
A new study from researchers at Brigham and Women’s Hospital, suggests that both step and time-based exercise targets lead to equally lower risks of early death and cardiovascular disease.
The researchers looked at activity data for 14,000 women over the age of 60 and found that those who met either time-based or step-based goals saw similar reductions in risk of cardiovascular disease.
The researchers note that current US physical activity recommendations are based on time-based exercise goals and suggest that opening the recommendations to include step-based goals as well would better accommodate individual preferences for exercise.
So, get out there and take a stroll, but be sure to bundle up first!
Why Weekend-Only Workout Schedules Can Still Be a Smart Choice
Finding time to work out can be hard. Juggling work, family, and life’s demands (not to mention squeezing in time to prep those overnight oats!) can leave little room for healthy habits (including movement and exercising).
The good news is that working out only during the weekends is still an effective way to get your exercise in!
In a recent study published in JAMA researchers at MGH found that participants in the UK Biobank who followed the “weekend warrior” pattern – which concentrates on performing moderate-to-vigorous physical activity to one to two days during the week – led to similar reductions in the risk of heart disease and stroke when compared to individuals who got more evenly distributed exercise.
So, if working out gets particularly hard for you during the long winter days, remember that even a day or two of exercise can help to keep you healthy.
Want to Change Your Habits but Don’t Know Where to Start?
By late-December, it’s easy to feel a little sluggish when the holiday parties start to pile up and we’ve had more eggnog and peppermint bark than is probably good for us.
So, how can we keep our brains healthy and strong—not only during the holidays but moving forward into the new year?
The Brain Care Score was developed by researchers at the McCance Center at MGH and their collaborators to help patients and clinicians assess the current brain health of patients and provide ways to prevent the onset of brain disease by focusing on modifiable risk factors.
The Brain Care Score includes four physical risk factors (blood pressure, hemoglobin A1c, cholesterol and body mass index), five lifestyle elements (nutrition, alcohol intake, smoking, physical activity and sleep) and three social/emotional elements (stress, relationships and life purpose).
A higher score on the 21-point scale could mean a lower risk of brain disease.
In a study of data from over 350,000 participants in the U.K. Biobank (UKB) study, the researchers demonstrated that a five point increase in participants’ brain care scores was associated with a 33 percent lower risk of late-life depression and a lower risk of stroke and dementia.
So, if you’re looking to improve your overall brain health this winter, the Brain Care Score is a great place to start.