Get Your Mind and Body Moving (Safely) this January for Family Fit Month

The temperature may be dropping but that doesn’t mean you can’t get your body warm. The month of January is Family Fit Month, a time dedicated to getting you and your family moving.

Exercising may seem like a daunting task, especially in the winter, however, it doesn’t have to be. Preparation is the key to making sure that you are moving your body in a safe and effective way.

While exercising your body is important, it is just as important to exercise your mind. The bleak winter may stir up some negative emotions, which is why checking in with your mental health is so crucial.

Exercising Safely Outdoors

As the scout’s motto says, “always be prepared.” Follow these tips to ensure that you are exercising safely, and always consult a physician before embarking on a new fitness journey:

Plan ahead: Make sure you have appropriate clothing available before you make plans to go for an outdoor adventure. Tell family and friends where you will be going.

Start slow: Don’t forget to stretch and warm up. It’s cold out, so you will probably feel cold when you first start out. As you keep on moving, you will warm up.

Know what the wind chill is before setting out to exercise: The wind can penetrate your clothes and remove the insulating layer of warm air that surrounds your body. The faster you move, the more wind chill you create because air movement is increased past your body. If the temperature drops below 20 degrees Fahrenheit, stick with an indoor activity.

Know the warning signs of frostbite: Numbness, loss of feeling or a sharp stinging sensation are early signs of frostbite. Frostbite is most common on the face, fingers, and toes. At first, you may notice a patch of pale or white skin. After mild frostbite, the skin becomes red and swollen as the blood returns. A severe case of frostbite may cause the skin to turn purple or black when rewarmed. Always seek medical help.

Beware of hypothermia: Hypothermia is a serious condition where your body temperature drops too low. If you are intensely shivering, having a problem completing complex tasks, slurring your speech, or experiencing mental confusion, you should seek medical attention right away.

Make sure to eat well to maintain your energy: As with any exercise regime, you should be sure to eat nutritious meals and snacks regularly throughout the day to maintain the energy needed for exercise.

Workout Tips for Your Mind

Sometimes your mind needs a bit of a workout just like your body. If you want to increase your energy, feel happier, relax more, sleep soundly, or sharpen your memory, keep reading to learn how!

Go for a walk: Taking a quick walk or even just standing up gets your blood flowing and pumps oxygen right to the brain. Studies show that people who walk as an energy booster have sustained energy for up to two hours.

Move your body: Short bouts of exercise have been linked to greater levels of serotonin and norepinephrine in the brain, resulting in improved mood. Working out with a friend or while listening to music can also augment the antidepressant effect of exercise, so enlist a partner and get moving!

Focus on your breath: Yoga or even free weight training are great ways to calm the mind by emphasizing deep breathing. After just 20 minutes, you’ll start to feel the tension ease.

This January be sure to not only exercise your body but your mind! What a better way to start the New Year?!

Your Turn to Action: What ways have you found to better your mental health? Let me know in the comments below.