Stepping up activity if winter slowed you down
If you’ve been cocooning due to winter’s cold, who can blame you? But a lack of activity isn’t good for body or mind during any season. And whether you’re deep in the grip of winter or fortunate to be basking in signs of spring, today is a good day to start exercising. If you’re not sure where to start — or why you should — we’ve shared tips and answers below. Moving more: What’s in it for all of us? We’re all supposed to strengthen our muscles at least twice a week and get a total at least 150 minutes of weekly aerobic activity (the kind that gets your heart and lungs working). But fewer than 18% of U.S. adults meet those weekly recommendations, according to the CDC. How can choosing to become more active help? A brighter mood is one benefit: physical activity helps ease depression and anxiety, for example. And being sufficiently active — whether in short or longer chunks of time — also lowers your risk for health problems like You might also be interested in… Aqua Fitness: Refreshing workouts that are gentle on your joints This reports shows you how water exercise works your whole body, lessens impact, is an ideal environment for resistance training, eliminates the risk of a fall, and helps keep bones strong. Read More What are your exercise obstacles? Even when we understand these benefits, a range of obstacles may keep us on the couch. Don’t like the cold? Have trouble standing, walking, or moving around easily? Just don’t like exercise? Don’t let obstacles like these stop you anymore. Try some workarounds. Is it hard to find time to exercise? The good news is that any amount of physical activity is great for health. For example, a 2022 study found that racking up 15 to 20 minutes of weekly vigorous exercise (less than three minutes per day) was tied to lower risks of heart disease, cancer, and early death. “We don’t quite understand how it works, but we do know the body’s metabolic machinery that imparts health benefits can be turned on by short bouts of movement spread across days or weeks,” says Dr. Aaron Baggish, founder of Harvard-affiliated Massachusetts General Hospital’s Cardiovascular Performance Program and an associate professor of medicine at Harvard Medical School. And the more you exercise, Dr. Baggish says, the more benefits you accrue, such as better mood, better balance, and reduced risks of diabetes, high blood pressure, high cholesterol, and cognitive decline. What’s the next step to take? For most people, increasing activity is doable. If you have a heart condition, poor balance, muscle weakness, or you’re easily winded, talk to your doctor or get an evaluation from a physical therapist. And no matter which activity you select, ease into it. When you’ve been inactive for a while, your muscles are vulnerable to injury if you do too much too soon. “Your muscles may be sore initially if they are being asked to do more,” says Dr. Sarah Eby, a sports medicine specialist at Harvard-affiliated Spaulding Rehabilitation Hospital. “That’s normal. Just be sure to start low, and slowly increase your duration and intensity over time. Pick activities you enjoy and set small, measurable, and attainable goals, even if it’s as simple as walking five minutes every day this week.” Remember: the aim is simply exercising more than you have been. And the more you move, the better.