Don’t give exercise the shoulder
FEBRUARY is not a great month for motivation. Winter colds, terrible weather and warm sofas don’t make exercise seem that exciting (if at all). But, no matter how dark and dreary it appears, now is the time to get outside and get moving.
Not only will moving more help keep you fit and your heart healthy, it will also boost your energy levels, strengthen your immune system and beat any lingering winter blues.
So, here are my tips to help encourage the whole family to get outdoors, no matter what the weather might be doing.
BEFORE YOU GET MOVING
OU TD O OR activities are among the best ways for the whole family to get moving, whether it’s a walk or run (with puddle splashing), game of football in the park, or climbing trees. Here’s what you’ll need: Clothing: As long as you’re dressed warmly and in activity-appropriate clothing/footwear, you’ll be fine. Waterproof jackets and trousers will make long activities more enjoyable, but your waterproof work and school coats will be fine. Keep your extremities warm with a hat and pair of gloves, and wear layers you can strip away when you warm up.
Planning: You might need to change the activities you had planned, depending on the weather. Frosty mornings might be too slippy for a bike ride, but would be perfect for a game of football in the park. Check the weather forecast the night before (and the morning you’re going out) and have a back-up activity planned.
Supplies: As well as a bottle of water, why not take a flask of soup or hot cordial with you to keep you warm from inside out? Long activities in the cold will burn more calories, so take some healthy snacks like fruit and sandwiches. Spares: If you’re going out in the cold and wet make sure you have dry clothing waiting for you in the car or when you get home. Taking
spare gloves and layers in your bag will also come in handy. Showers and baths are a great way to warm up when you get home.
Safety: It’s important to remember that children, elderly people and those with underlying health conditions can feel the cold more and become unwell quickly. Always make sure everyone is dressed appropriately for the weather and temperature. Stop the activity if anyone feels overly cold or unwell or becomes disorientated or unresponsive.
COLD WEATHER ACTIVITIES
IT may be colder and wetter than usual, but you can still do most activities you usually would. If you need some inspiration, here are my favourite ways to get the blood pumping and get myself feeling warm, as well as fitter.
Walking: This is one of the easiest ways for adults and kids to get more active and only extreme weather should put you off. An umbrella
and pair of Wellington boots will ensure you keep warm and dry on walks to the park or to school. If you’re heading out into the hills all you need is a warm waterproof, or clothing that will dry quickly if you end up getting caught in the rain.
Running: Another activity that doesn’t need perfect weather. All you need is a pair of comfy trainers and easy to move in clothing. Once your heartbeat is raised and your temperature is up, you won’t notice the cold and rain.
Team sports: Having people relying on you is a great incentive to get out and about. Join a team or make arrangements to meet pals, and you’ll find it much easier to stick to your plans, no matter what the weather is doing.
Swimming: You don’t have to swim lengths, there are plenty of games you can play in the pool. Most towns and cities have a leisure centre which includes slides, diving boards and play equipment, so it’s worth looking around for variety. Indoor rock climbing: Climbing is a great way to motivate kids and teens to get moving. You can hire all the equipment you need from your local climbing wall and most centres will give you a deal if you go as a group or go back regularly. Classes: Gyms aren’t just for adults. There are lots of suitable sessions for kids to take part in, like dance, gymnastics, racquet sports and swimming. Some even include play sessions for toddlers during the day. Get moving at home: If you really can’t face going out, dancing, running and jumping about the house, or following exercise videos, are a great way of getting Active.