As the winter is setting in, the cold weather brings in a season of tight, cold muscles and decreased mobility. And to add on to that, the sluggish cold weather makes it all the more difficult for you to stay motivated about your health and fitness. Here comes an important and easy way to overcome this laziness and say bye bye to winter blues.
Warm up, Yes, a daily warm-up routine is a thing that can bring back the zest in the winters back. Warming up your body is very important, irrelevant to the weather condition. It becomes all the more important to follow a warm-up routine when you have the tendency of “Snuggling up” during winters.
What is warm up?
A warm-up is a low-level activity, which should be completed prior to stretching and any form of strenuous exercise. The main purpose of the warm-up is to raise the overall body temperature and muscle temperature thereby increasing the blood circulation which helps in preparing the entire body for vigorous activity. The warm-up period primes up your cardiovascular system, respiratory system, nervous system and the musculoskeletal system by a gradual increase in the demand on those systems which serves to raise the body to a necessary work capacity. The easiest way to notice it is by breaking a sweat. So, if you start sweating, that means you have raised your body’s core temperature. Make sure, you do the warm-up before the stretching. If one stretches the muscles without a prior warm-up, the muscles are more prone to injury as the muscles are cold and in the contracted stage because of the cold weather.
A 10-15 minute of a general warm-up is sufficient to kick-start your day. You can do any warm-up exercise such as an easy jog, side shuffles, forward and backward shuffles, on the spot jog etc. to start up your day.
What are the benefits of doing warm up in winters?
Here are the key 5 benefits of doing warm up in winters:
1. Loosens up your muscles:
In winters, your muscles tend to contract and tighten up making you further tempted to keep your body curled up. A good warm-up helps you loosen these tight muscles making you more active by increasing the mobility of your joints.
2. Keeps you warm:
During a warm-up workout, the rise in body temperature gives you a calm and soothing effect by giving your body its natural heat. This helps you stay active, even in the cold weather.
3. Helps you stay healthy:
Studies have shown that regular exercise strengthens your immune system helping the body to fight off bacterial and viral infections. Winters, as we all know, brings along with it, colds and flu. It becomes utterly important at this time to start your day with a warm-up workout to keep colds and flu at bay.
4. Helps you avoid the “winter weight gain”:
We all must have seen that by the end of winter season, our regular clothes shrink or rather I should say: The waistline expands. And, you are not alone to experience that. As the winters sets in, one gets a tendency to indulge in more of high caloric comfort foods especially those “Gajar halwas” and that hot creamy “Butter chicken”. Surely, these make you forget everything about those extra kilos that you are gulping and are not burning out. The only way to make up for those sweet hot delights is to do a regular warm up and exercise. A proper warm-up will motivate you to get into an exercise regimen which eventually helps you to avoid the “winter weight gain”.
5. Keeps you away from the Winter Blues:
Winter blues or Seasonal Affect Disorder(S.A.D) are common symptoms experienced by many people during winters. It is the gloominess created by the cold weather which brings in the feeling of sadness and depression. A daily warm up especially when done outdoors helps the brain in releasing chemicals such as serotonin and dopamine which helps in reducing anxiety and depression while boosting up your well being. Simultaneously, doing warm up outdoors helps you to get the Sunshine vitamin: Vitamin D. Vitamin D makes bones stronger and keeps your immune system strong.
Change your whole outlook on winter by starting your day with a warm-up workout. It will help you stay active and enjoy the season rather than struggling for it to pass by.
Stay active this winter