Sarah Kuindersma brings us some much needed Winter Wellness Tips during this chaotic season.  Even if you check off some of the boxes listed below, you may notice a difference during this tough time of year.  (This is Sarah and Tali in the photo.  Tali is one of Sarah’s two dogs.  Tali has VERY high energy and is Sarah’s constant running and cycling companion. Tali makes sure Sarah gets outside…every…single…day!)

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Winter can be a challenging time to maintain your health and wellness. The cold weather and short days can make it difficult to stay active outdoors. While indoor training can help, it’s important to get fresh air and sunlight to boost your mood and overall well-being. With a few simple tips you can stay healthy and active all winter long.

Winter Wellness Tips

  • Challenge yourself to get outside every day: Set a goal to spend 30 minutes outdoors each day in January. Whether it’s a brisk evening stroll to enjoy the holiday lights, a lunchtime walk to recharge, or trying something new like fat biking or cross-country skiing, fresh air and sunlight can work wonders. Outdoor activities can lift your mood, improve your sleep, and give your immune system a boost. Don’t forget you can always sign up for the local “snow angel/hero” program in your community to help you give back AND get outside!
  • Dress in Layers: Wearing layers of clothing allows you to adjust to changing temperatures throughout the day. If you are concerned about the ice, invest in some spikes. I personally like to use IceSpike especially for winter running.
  • Stay Hydrated: Even though you may not feel as thirsty in cold weather, it’s important to drink plenty of water.
  • Fuel Your Body: December often involves indulging in comfort foods and sugary treats. January is a great time to focus on a balanced diet. By fueling your body with nutritious foods, you can boost your immune system and feel more energized.
  • Prioritize Sleep: Prioritizing sleep is one of the simplest yet most effective ways to improve your overall wellness and keep your energy levels up all winter long! Getting 6-8 hours of quality sleep each night is essential for your body to recover and recharge, especially during the winter months. Here are some tips to help you sleep better and wake up feeling refreshed:
    • Create a Sleep-Friendly Environment: Keep your bedroom cool, dark, and quiet. Studies show that a slightly colder room (around 16-19°C or 60-67°F) promotes deeper, more restful sleep.
    • Limit Screen Time: Avoid screens, such as phones, TVs, and tablets, at least 30-60 minutes before bed. The blue light from screens can disrupt your body’s production of melatonin, the hormone that helps regulate sleep.
    • Develop a Wind-Down Routine: Establish a calming bedtime routine to signal your body that it’s time to sleep. This could include activities like reading a book, taking a warm bath, practicing gentle yoga, or meditating.
    • Be Consistent: Go to bed and wake up at the same time every day, even on weekends. Consistency helps regulate your internal clock, making it easier to fall asleep and wake up naturally.
    • Avoid Stimulants & Substances: Limit your intake of caffeine, nicotine, alcohol, and cannabis in the afternoon and evening, as these can disrupt your ability to fall asleep. While alcohol or cannabis might seem to help you relax and fall asleep initially, research shows they actually lead to poorer sleep quality.
    • Stay Active: Regular exercise can significantly improve sleep quality, but try to avoid intense workouts too close to bedtime, as they can make it harder to relax. If, like me, you have practices or workouts later in the evening, I’ve found that using a cool, damp towel around my neck, incorporating a proper cool-down routine, and taking L-theanine can help calm my nervous system and make it easier to wind down.
  • Try Something New: Picking up a new hobby like curling, indoor pickleball, yoga, or something else you’ve always been curious about can be a great way to stay active and beat the winter blues. Being a rookie at something is not only fun but also a great way to boost your mood. Many first-time drop-in classes are free, so it’s a great opportunity to explore. Just this week, I tried CrossFit at Natural High in Okotoks, and it was such a positive experience—the community was incredibly supportive! If CrossFit isn’t your thing, Soulidarity down the street from our own clinic offers excellent yoga classes, with your first class free, making it an ideal chance to try something new. There are so many great options to explore in Okotoks!
  • Injury Prevention During Winter
    Winter brings slippery conditions that increase the risk of falls and injuries.

    • Sprains and Strains: Slipping on ice or overexerting yourself during winter activities can lead to these injuries. To prevent them, wear footwear with good traction and take time to warm up before any physical activity.  Quite often, you can walk inside for free at local arenas and community centres in your area.
    • Back Pain: Shoveling snow, heavy lifting, and poor posture can strain your back. Prevent this by using proper lifting techniques, avoiding overexertion, and maintaining good posture.  If you’re concerned or at risk, sign up for a “snow angel/hero” program.
    • Strengthening your body is also key—regular weightlifting and mobility exercises can help you handle the physical demands of winter and reduce your risk of injury.

By combining these winter wellness tips, you can stay healthy, active, and pain-free all winter long. If you’re experiencing any pain or discomfort, schedule an appointment with a qualified practitioner from Active Balance Health Centre to get relief and optimize your winter wellness.

We’d love to hear from you!  Share how you prioritize your wellness in winter—post a picture of you enjoying the season or tackling the winter blues, and tag us at @ActiveBalanceHealth