 Dark, colder evenings are here and you might be put off continuing with your regular exercise due to safety concerns. We all know the importance of regular exercise as part of a healthy lifestyle so we’ve put together a few handy tips to help you stay safe while exercising when it’s dark. Exercise with a friend If you enjoy walking, running or cycling but are put off because of the darker evenings, why not grab a buddy or 2 to join you? You’ll help motivate each other while also making each other feel safer. Find out if there are any local groups you can join such as rambling, cycling or running. Wear Bright Clothing Make sure you dress to be seen when walking or exercising outside in the dark. Use a head torch and stick to well-lit roads and areas you know. Dress for the Weather Don't be put off if it's a bit chilly outside- there are some great benefits to exercising in the cold weather. If you’re exercising outside you need to make sure you have the right clothing for the temperature as well , wear layers that can be removed or added when needed. Run or walk against the flow of traffic Be aware of any oncoming dangers and always run or walk towards oncoming traffic, especially in areas where there is no footpath. Take Your Mobile Phone If you are exercising outside in the dark be sure to let someone know where you are going and take your phone. There are a number of apps you can download to your smartphone that will share your location with a friend. Join a Class
Exercise classes are a great way to exercise when it’s dark outside. Depending on the class you could be inside or outside but you’ll always have the safety of being in a group. If you fancy trying a fitness class to stay active in the darker months, Smart Fitt has a number of classes aimed at all abilities and ages- from Bootcamp to Move-It-Or-Lose-It, there's bound to be something to suit your needs. Smart Fitt also offer one-to-one fitness coaching sessions - contact Amanda to find out more.
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 As the colder weather sets in it can be tempting to stay inside where it's cosy and warm and hibernate through the winter! It’s no coincidence that as the colder days set in, we start craving comfort food such as pies and hearty stews and many people gain weight over winter. But staying healthy and exercising in cold weather has many benefits for both your physical and mental health so push those doubts aside and get your trainers on!
Regular aerobic exercise can improve your immune response and help fight off those winter viruses that have started circulating. The key here is consistency - making sure you take part in regular exercise will keep your immune system nice and strong. Lift your mood The winter months have a huge effect on our mental health - shorter days and less sunlight can cause depression or SAD (Seasonal Affective Disorder). Even though you may not feel like getting out of bed a brisk walk will raise those mood lifting endorphins and help dispel the winter blues. Increase your vitamin D Getting outside will ensure you get your daily dose of vitamin D - a vital vitamin many of us lack over the winter months. Improve your endurance Your heart doesn’t have to work as hard to regulate your body temperature in the cold, as you are able to work out for longer (and at a higher intensity) than when you work out in the heat. Workout safely
Stay motivated! If you find it hard to stay motivated to exercise through the winter months, why not workout with a friend? You’ll spur each other on and exercising with a friend is much more fun. You could also try an outdoor based exercise class such as bootcamp. If you want any further information on working out through winter or Amanda’s Bootcamp classes, contact us here.  The holidays are over for most of us and even though we’re currently enjoying a mini-September heatwave the signs of Autumn are starting to appear. It may not seem like it right now, but colder weather will soon be upon us and with it the threat of colds and flu. After the past year we’re all fully aware of the need to keep healthy but there is only so much we can do to avoid colds and viruses. The good news is there are simple things we can do to help boost our immune systems, so we are better equipped to fight off any nasty bugs.
A study done last year at the height of the pandemic showed how obesity and inactivity can lower the immune system. One of the simplest things we can do to help support the immune system and give ourselves a fighting chance against respiratory illnesses is to make sure we stay active, whether that be walking every day or taking part in regular exercise classes. The study found we are much more likely to see an improvement in our immune response if we partake in regular moderate exercise rather than prolonged intense exercise (especially if you have been exposed to any type of cold virus). The key is to be consistent, so make it part of your daily routine and reap the benefits. Motivation is key If you find it difficult to motivate yourself you could try joining a fitness class with a friend- you’re more likely to stick to the routine if you have a friend who is relying on you to keep turning up. You could also plan to walk every day with a friend or group of friends- walking daily is a great way to get some exercise and the social aspect of walking with friends will help boost your mental well-being. Above all you need to make sure you are having fun, or you’ll find it hard to stick to, so pick an activity you enjoy or mix it up and do a few different things each week. How long do you need to exercise for to see the benefits? The study recommends about 30-60 minutes of brisk walking every day to help boost your immune system. Other things you can do to boost your immune system:
As always, if you are new to exercise you should take it slowly to begin with, listen to your body and build up gradually. Contact Amanda if you would like any advice or support with starting any of Smart Fitt’s fitness classes. |
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