Winter Wellness Tips from our Fitness Experts

Keep Moving, Indoors or Out

Don’t let the chilly air keep you from staying active! Whether you prefer indoor activities or enjoy the invigorating experience of exercising outside, the key is consistency. Outdoor workouts have additional benefits in the winter, like longer endurance and extra calorie burn due to the colder temperatures. Here are a few ideas:

• Brisk walks
• Hiking scenic winter trails
• Skiing (downhill or cross-country)
• Ice skating
• Jogging
• Shoveling snow (yes, it counts!)
• Playing at the park with your kids
• Walking your dog

Skip outdoor exercise if the temperature drops below 5°F, especially if it’s windy. Temperatures between 50°F and 55°F are ideal for endurance activities.

Master the Art of Layering

Cold weather can quickly sap your body heat, especially if you’re outside for an extended period. To stay warm and comfortable:

• Start with a moisture-wicking base layer made from fabrics like bamboo, merino wool, modal, or spandex to keep sweat away from your skin.
• Add an insulating layer, such as fleece, for warmth.
• Finish with a waterproof and windproof outer layer to protect against the elements.
• Don’t forget a hat and vest to keep your head and core warm.

Avoid Cotton! While cozy, cotton traps moisture and can make you colder.

Warm Up and Cool Down Wisely

Preparing your body for the cold is essential to avoid injury or discomfort:

• Warm up indoors with light exercises like marching in place, moving your joints, or mimicking the activity you’ll do outside (e.g., jogging in place).
• After your outdoor workout, come inside and stretch gently to gradually relax your muscles. Avoid jumping into a hot shower immediately; let your body acclimate first.

Stay Hydrated

Hydration often gets overlooked in colder weather, but your body still needs plenty of water, especially if you’re exercising. Add electrolytes to your water for enhanced hydration and benefits like:

• Improved immunity
• Better athletic performance
• Enhanced sleep quality
• Sharper focus

We recommend Organic Hydration electrolytes from our friends at Goodonya in Encinitas.

Stay Active Indoors

If the cold keeps you indoors, transform everyday activities into a workout:

• Climb stairs for a great cardio and leg workout.
• Do housework like vacuuming, sweeping, or organizing closets to keep moving.
• Tackle home improvement projects—lifting, hanging, and organizing can build strength and stamina.

Know When to Come Inside

It’s crucial to listen to your body when exercising outdoors. If you notice these signs, head indoors to warm up:

• Shivering
• Cold, numb hands or feet
• Sleepiness
• Lack of coordination

Children and elderly individuals are especially vulnerable to hypothermia, so monitor their comfort closely during outdoor activities. This winter, make wellness a priority by staying active, dressing smart, and listening to your body. Whether you’re enjoying the crisp outdoor air or finding creative ways to move indoors, remember that your health is worth the effort. Let’s make this season one of vitality and balance!

Your wellness journey starts here at Cal-a-Vie Health Spa. Stay warm, stay safe, and stay active!