{"id":3011,"date":"2019-01-14T16:18:48","date_gmt":"2019-01-14T15:18:48","guid":{"rendered":"https:\/\/blog.tatonka.com\/?p=3011"},"modified":"2019-07-17T16:21:47","modified_gmt":"2019-07-17T14:21:47","slug":"fit-healthy-winter","status":"publish","type":"post","link":"https:\/\/blog.tatonka.com\/en\/fit-healthy-winter\/","title":{"rendered":"Fit and healthy during the winter season"},"content":{"rendered":"\n

Outdoor activities in winter are healthy and keep your head clear. How to get motivated best? Which clothes suit best for outdoor activities in cold weather and how to recover most effectively after one freezing outdoor-day? Here, we\u2019ll reveal a few splendid tips.<\/strong><\/p>\n\n\n\n

Outdoors in winter: Physical activity is both healthy and keeps you fit – even in cold weather<\/h3>\n\n\n\n

The long gloom in winter, radiator-air and a lack of exercise make you feel tired, lazy and, in addition, are less health-promoting. That\u2019s why outdoor activity is the right thing to do!<\/p>\n\n\n\n

Whether it\u2019s ski touring<\/a>, cross skating<\/a>, snowshoeing or – if there\u2019s no snow – mountain biking<\/a>: outdoor activities increase the cardiovascular system\u2019s activity. This will fight being tired all day and strengthen your infection resistance. Plus, the endorphin level rises – a powerful remedy for winter blues.<\/p>\n\n\n\n

Another positive effect of outdoor activities in winter<\/a>: when spring comes, you\u2019re already in perfect shape to start the upcoming season with full strength.<\/p>\n\n\n\n

Interesting too:<\/em><\/strong> Hiking in the rain – A serious suggestion<\/a><\/em><\/p>\n\n\n\n

How to motivate yourself best?<\/h3>\n\n\n\n

As soon as the morning sun is beaming down and the snow under your feet is scrunching, you\u2019ll forget about the freezing cold of those January mornings. You simply have to go outside – into nature! Anyway, how to motivate yourself if the weather indicates staying at home and spending one lazy day on the couch instead of going outside?<\/p>\n\n\n\n

The best way to fight one\u2019s weaker self is to set up specific goals which one eagerly should try to accomplish. But don\u2019t put to much on your plate. It doesn\u2019t have to be a one-day-walk – in cold, humid conditions. Even a decent walk can have a positive impact on both your fitness and wellbeing, which you probably haven\u2019t expected at the beginning.<\/p>\n\n\n\n

Suitable clothes for your outdoor-fun on chilly winter days<\/h3>\n\n\n\n

As a matter of fact, one loses the most heat at the very top of the body – the head. Thus, you definitely should wear a beany if you\u2019re going outside into the cold. Thereby you\u2019re conserving more energy for the body to keep your trunk and – more importantly – your limbs nicely warm.<\/p>\n\n\n\n

Additionally, you need to consider what you always have to consider in whatever season you\u2019re in: several layers! Especially in the morning, in the evening and during breaks when you\u2019re not moving you need warm gear. Therefore, you want to bring a wadded or a down jacket. Those are light to carry and easily stowed away. When there\u2019s bright sunshine at noon and you\u2019re moving anyway you simply doff it and put it in your backpack to avoid sweating unnecessarily.<\/p>\n\n\n\n

How much layers to wear highly depends on the type of sport, the intensity of movement and your subjective perception of cold. No matter what, functional clothes for outdoor activities in winter are a must as they take the moisture away from one\u2019s skin. Consequently, you\u2019ll be all dry within no time, even though, you\u2019re sweating. Cotton is the wrong choice for it\u2019s not leading away humidity and you run the risk to become hypothermic.<\/p>\n\n\n\n

Interesting too:<\/em><\/strong> Hardshell or softshell jacket? Which outdoor jacket is right for your expedition?<\/a><\/em><\/p>\n\n\n\n

The right way of breathing keeps away a cold<\/h3>\n\n\n\n

Equipped with the right gear, you\u2019re good to go. And, even though, you\u2019re exercising in cold weather you don\u2019t have to fear a cold. The important thing to focus on is the right way of breathing – which is especially relevant for more exhausting outdoor activities.<\/p>\n\n\n\n

The colder the air the less humidity it contains. The paranasal sinuses as well as the sensitive bronchia require moistures air. Usually, this is achieved by the nasal mucous membranes. They heat up the inhaled airstream and cause the needed humidity.<\/p>\n\n\n\n

If you\u2019re struggling and start inhaling with your mouth your airways are exposed to the dry, cold air unprotected. That\u2019s when they\u2019re irritated more than usual. Pathogens now can enter more easily causing an inflammation of the airways or an annoying cough.<\/p>\n\n\n\n

So, try to breath with your nose instead, although, it\u2019s exhausting. It cleans, heats up and wets the air. That way, pathogens are effectively restrained. A thin scarf, wrapped around your head and nose, may be supportive too.<\/p>\n\n\n\n

Even on cold outdoor days you should drink enough – preferable something warm<\/h3>\n\n\n\n

As soon as you feel energy leaving you it\u2019s time for a break. If there\u2019s no cozy cabin at hand you can simply choose a wind-protected spot outside for pausing.<\/p>\n\n\n\n

Definitely bring a warm beverage for your outdoor winter tour. Tea in a shatterproof thermal jug<\/a> has proven itself particularly handy. With something warm in your belly you\u2019ll feel revived and ready for more outdoor fun.<\/p>\n\n\n\n

Proper recovery after a cold outdoor day<\/h3>\n\n\n\n

After an exhausting outdoor day in the cold one thing is most important: rest. Give your body time to recover and reward yourself with something you like. A nutritious diet is important for your muscles to rally and to top off your energy reserves.<\/p>\n\n\n\n

If you feel a stiffness emerging, you\u2019d better try to slow down a bit and avoid giving it everything already next day. Enough sleep is equally crucial – both for training effect and for bringing a sustainable effect from your outdoor experience into daily life.<\/p>\n\n\n\n

A visit to a sauna is additionally helpful for regaining your strength: This is not only due to the comfortable warmth – the heat promotes the blood circulation and supports your muscles degrading waste material caused by physical activity.<\/p>\n\n\n\n

With keeping these tips in mind your outdoor activity will be great fun even on chilly days and you\u2019ll stay healthy and fit throughout winter.<\/p>\n","protected":false},"excerpt":{"rendered":"

Outdoor activities in winter are healthy and keep your head clear. How to get motivated best? Which clothes suit best for outdoor activities in cold weather and how to recover most effectively after one freezing outdoor-day? Here, we\u2019ll reveal a few splendid tips. Outdoors in winter: Physical activity is both healthy and keeps you fit […]<\/p>\n","protected":false},"author":5,"featured_media":3865,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[66,67],"tags":[],"class_list":{"0":"post-3011","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-outdoor-sports-tips","8":"category-winter-sports-tips"},"_links":{"self":[{"href":"https:\/\/blog.tatonka.com\/en\/wp-json\/wp\/v2\/posts\/3011","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blog.tatonka.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.tatonka.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.tatonka.com\/en\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.tatonka.com\/en\/wp-json\/wp\/v2\/comments?post=3011"}],"version-history":[{"count":0,"href":"https:\/\/blog.tatonka.com\/en\/wp-json\/wp\/v2\/posts\/3011\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.tatonka.com\/en\/wp-json\/wp\/v2\/media\/3865"}],"wp:attachment":[{"href":"https:\/\/blog.tatonka.com\/en\/wp-json\/wp\/v2\/media?parent=3011"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.tatonka.com\/en\/wp-json\/wp\/v2\/categories?post=3011"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.tatonka.com\/en\/wp-json\/wp\/v2\/tags?post=3011"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}