outdoors Archives - Amazing Health Advances

What Are the Benefits of Working Out in the Cold? (+Safety Tips)

The AHA! Team — Thu, 05 Dec 2024 06:45:25 +0000

Jillian Levy, CHHC via Dr. Axe – As the holiday season approaches, many people who exercise outdoors struggle with working out in the cold, but they don’t have to. Is it bad to work out in cold weather? As long as you take some precautions, working out in the cold — such as walking, running or cycling — is actually pretty beneficial. Exercising in cold weather can lead to improvements in endurance and cardiovascular function, and just like most exercise, it can also boost your mood and mental health. Benefits of Working Out in the Cold “Cold weather” means different things to different people, but generally it’s considered to be cold outside when it becomes uncomfortable to stay outdoors for more than short periods of time. This discomfort is due to drastic differences between the temperature outside and the internal temperature of the human body. While being outside in cold weather might require you to wear a jacket or coat to avoid feeling chilly, it also has some perks to offer that being at room temperature doesn’t. The colder your environment, the harder your body has to work to maintain homeostasis (or balance), which means it uses energy in the process and also benefits metabolically in certain ways. Let’s look closer at how working out in the cold benefits nearly your entire body: 1. Burn Extras Calories Why is it harder to exercise in the cold? One reason is because your body needs to work harder to perform in chilly climates, mostly because it requires extra generation of heat to keep your muscles, organs and limbs warm. Anytime your body is exposed to a form a “stress,” which can include drastic temperature or elevation changes as well as exercise itself, your need for energy increases. This causes your muscles to break down glycogen faster (from carbohydrates) in order to fuel themselves. Brown fat is the type of body fat that helps regulate body temperature. When we’re outside in the cold, brown fat burns energy (calories) in order to heat our bodies and increase body temperature, in the process helping give the metabolisms a bit of a boost. According to Harvard Health Publishing, “studies show that exercising in cold weather can transform white fat, specifically belly and thigh fat, into calorie-burning brown fat.” Because working out in the cold activates brown fat more than exercising at room temperature does, it can potentially help efforts to lose weight. A study in the Journal of Clinical Endocrinology & Metabolism even found that cold weather workouts can burn more calories compared to workouts done in more comfortable temperatures. 2. Can Help Improve Endurance Working out in the heat can cause you to become exhausted more easily, since it increases sweating and your heart rate more rapidly. On the other hand, exercising in the cold can allow you to work out for longer, which may mean you can build endurance and stamina more easily. What’s the ideal temperature to train at, or compete in, in order to maximize endurance? Research suggests it’s about 50 to 55 degrees Fahrenheit, since this is the temp that feels most comfortable in which to breath rapidly and exert yourself. However, it’s safe to train at even colder temps too. (See below for more info on working out in different temperatures.) 3. Fights Depression and Seasonal Affective Disorder Exercising outside during the winter where you’re exposed to sunlight is thought to be one effective strategy for helping ward off seasonal affective disorder, a type of mood disorder/depression that tends to affect people during the dark winter months. Sunlight and exercise both have a positive impact on your mood for several reasons, including because they help release more “feel good” chemicals, including serotonin and endorphins. Another cognitive/mental health perk of exercising in cold weather? Some studies have demonstrated that people who exercise in the cold tend to experience improvements in their decision making, focus and memory. Other research shows that exercise in general is useful for decreasing anxiety and improving concentration. 4. Can Help You Sleep Better The combination of sunlight exposure during the daytime, fresh air and physical activity can help you unwind and sleep more deeply at night. Sunlight is important for regulating your circadian rhythm, also called your “internal clock,” which makes you feel sleepy enough at night to drift off and alert enough in the morning to wake up. The stress-relieving effects of exercise, whether done indoors or outdoors, are also important for fighting insomnia. 5. Supports Heart and Metabolic Health Nearly all types of exercise benefit your cardiovascular system and can help promote insulin sensitivity and better blood sugar management. Getting regular physical activity, such as walking briskly or jogging outdoors, has been linked to lowered risk for common health problems, such as high blood pressure, high cholesterol and high blood glucose levels. How to Exercise in Cold Weather (Best Exercises) What are the best exercises to do in cold weather? These include “cardio” or aerobic exercises like running, fast walking, jogging or cycling (assuming the wind isn’t too uncomfortable), plus ice skating, playing hockey, snowshoeing, or downhill skiing and snowboarding. You can also do sprint workouts outside or even do a circuit workout or weight training. Ready to take your workout outdoors, even if it’s the middle of the winter? Here’s what you need to know: 1. Warm Up With Dynamic Stretches Before exercising in cold weather, be sure to properly warm up, since inactive and cold muscles and joints are more prone to injuries. Instead of doing traditional “static stretches,” in which you hold a fixed position, do dynamic forms of stretching instead. Dynamic stretching involves motion, which boosts circulation and blood flow to your muscles and helps protect against injuries. Here are some examples of dynamic stretches to do for several minutes before working out in the cold: Wide arm and leg circles (aim for about 20 of each) Shoulder and neck shrugs Toe taps High steps (bringing your knees high toward your chest) Air squats Lunges (side, back and forward) Quad pulls 2. Stay Hydrated Believe it or not, you’re more prone to becoming dehydrated in cold weather because your thirst sensation is reduced, your body uses water to warm you and you lose water due to breathing out moist air that causes respiratory fluid loss. Be sure to drink water before, during and after your workout. If you prefer, drink something warm beforehand, such as hot tea, which can help make the cold feel initially more comfortable. 3. Optimize Nutrient Intake Before and After Eating a healthy diet that includes protein and complex carbs is important for exercise no matter the temperature or time of year. It’s important to optimize your nutrient intake before and after cold weather training because your muscles need protein and carbs to stay fueled and repair themselves and grow back stronger. Pre-workout, eat a meal rich in carbs and protein about one to three hours before exercising. (Avoid anything too heavy right before exercise, which might cause a stomachache.) If you’re active for more than one hour and doing intense exercise, you may opt to have a carbohydrate-rich snack mid-workout to keep you energized. Following a tough workout, have protein and carbs within one to two hours to replenish glycogen stores and aid in muscle recovery. What to Wear When the temp drops outside, it’s important to wear the right gear to help keep your body’s core temperature warm. Clothing and accessories that help conserve body heat can keep your muscles warmed up so you feel less stiff or tight. Here are some guidelines regarding what to wear when exercising in the cold: Layer clothing — Your bottom layer should ideally be something thin that is made of synthetic material (such as polyester, polypropylene and nylon), which draws sweat away from your body. This leaves you less damp and chilly than if you wear cotton. Look for clothing marked as “moisture-wicking.” Over your thin layer, add something heavier that will keep you insulated, such as a sweatshirt, jacket or fleece. Cover up vulnerable body parts — Your hands, feet, toes, ears and tip of your nose are most vulnerable to becoming very cold and even developing frostbite if it’s freezing outside. This happens because your body conserves energy and priorities warming your core, rather than your extremities. Depending on how cold it is, cover up with a hat, gloves, face mask, scarf or goggles so less skin is exposed. Be sure to wear warm socks, but make sure they are comfortable depending on the kind of shoes you’re wearing. (You’ll need thinner socks if wearing sneakers compared to shoe shoes or ski boots, which can fit wool or thick cotton socks.) If your hands get extra cold, try wearing thin glove liners under thicker gloves that are lined with fleece. Don’t forget to protect your skin — Moisturize your skin consistently in the winter to keep water locked in and prevent dryness and chapping. While some sunlight during the winter can be highly beneficial, too much can still burn your skin even if it’s chilly outside. Apply sunscreen if you’re spending lots of time outside, especially if you’re near snow, which can reflect sunlight — for example, if skiing or snowboarding. Most dermatologists recommend wearing 30 SPF+ if in the sun longer than about 20 to 30 minutes, plus lip balm with sunscreen. How Cold Is Too Cold? What temperature is too cold to exercise outside? The ideal temperature for exercising outdoors in the cold is somewhere in the range of the 30s to 50s F. That said, the American College of Sports Medicine has stated that “exercise can be performed safely in most cold-weather environments without incurring cold-weather injuries…the wind-chill temperature index can be used to estimate the relative risk of frostbite and heightened surveillance of exercisers should be used at wind-chill temperatures below -27 degrees C (-18 degrees F).” In other words, it seems safe for most adults to work out in very cold temps, even those dropping into the single digits in degrees Fahrenheit. However, it’s crucial to wear the right gear once the temp drops below the 30s, and look out for any signs of cold-related injury (such as numbness, clumsiness and very red, cold skin). Be cautious about avoiding frostbite when the temperature drops below 5 degrees F and the wind blows more than 20 miles per hour, which increases the risk for cold-related injuries. Risks and Side Effects Exercising in cold weather increases the risk of hypothermia, which is caused by a low body temperature. This is a serious condition that can cause damage to the skin and other tissues, so it’s impotent to take it seriously. Seek emergency help from a professional immediately if you develop hypothermia symptoms, such as: numbness and tingling accompanies by redness/purple skin intense shivering extreme fatigue slurred speech loss of coordination People with existing health conditions such as asthma or heart problems are more at risk for exercise-related side effects when working out in the cold. Be cautious about pushing yourself too hard if you have any history of trouble breathing, chest pains, etc. Conclusion Working out in the cold is beneficial because it causes your body to work hard to maintain homeostasis (or balance). The colder your environment, the harder your body has to work to do this, which means it uses energy in the process and also benefits you metabolically in certain ways. Perks of exercising outdoors in the winter include improvements in your metabolism, fat-burning, mood, endurance, heart health and sleep. It’s usually safe to exercise outside even if the temperature falls into the single digits, but be sure to wear layers, moisture-wicking clothing, gloves, warm socks and a hat. Stop if you feel intense tingling, numbness or other signs of hypothermia when working out in the cold. Also be sure to stay hydrated and eat before and after working out in the cold for the best results. To read the original...

The post What Are the Benefits of Working Out in the Cold? (+Safety Tips) appeared first on Amazing Health Advances.

10 Genius Hacks to Sneak in 20 Minutes of Outdoor Exercise

The AHA! Team — Tue, 23 Jul 2024 08:27:28 +0000

Dr. Don Colbert – Feel too busy to get in a good workout most days? We feel it too. While outdoor exercise is extremely important, it also feels like one more thing we have to add to our already-too-busy lives. Thankfully, we’ve got 10 genius hacks to help you! Not only can you pick just 4 of these to get in outdoor exercise, but each of them is also extremely beneficial to your health. Some of them will help you break up a sedentary workday. Others will help you get outside into natural light in the morning. Some will encourage high heart rates, and others flexibility. Why add these exercise hacks? Not only is exercise great for our muscles, hearts, and brains, outdoor-activity specifically has been shown to improve mood and depression (1). What’s more, if the sun is shining, your body will make Vitamin D, an immune-stimulating vitamin. The exercise itself also provides immune-enhancing benefits, so it’s a double shot of health for your body (2). Ready to get going? Just choose 3 or 4 of these each day to get 20 minutes per day. You can stick with the same ones day after day, or mix it up. But, if you’re not already intentionally moving every day, this can help you get started (or add to what you’re already doing). You’ve got this! 10 Genius Hacks to Sneak in 20 Minutes of Outdoor Exercise 1. Get a Jump Rope and Head Outside Got 5 or 10 minutes in the morning? If so, get yourself out into the sunshine while it’s not too hot, and start jumping! Even 5 minutes of jump rope can get your heartrate up, give you as good a workout as running, plus work your abs and arms. If you haven’t jumped rope in a while, don’t worry if it feels impossible at first. It’s tough. But, keep trying. Before you know it, you’ll be able to put 100 jumps in a row without stopping. Also, you can mix it up! Try jumping on both feet together, running in place, one foot at a time, scissoring front to back, scissoring side to side, and more. 2. Walk Hills in Your Neighborhood or an Adjacent One Are there hills in your neighborhood, an adjacent one, or on the way to work? If hills are readily available, walking or hiking them is an incredibly effective workout. Not only does it provide cardiovascular benefits, but walking uphill strengthens muscles similar to resistance training. If you’ve got ten minutes, try walking up for 6 minutes, and return back in 4. This is a quick, powerful option! 3. High Intensity Intervals in Your Yard Got 10 minutes when you return home? You can get a ton accomplished in 10 minutes with high intensity intervals. Try these outside in your yard or patio area: Squat down and jump up, jumping jacks, lunges, push-ups, high-knee running in place, sit-ups, jumping up with knees to chest, front kicks, back kicks, and others. You can find many high interval workouts online or on apps. These moves are up to twice as effective as running in terms of calorie burn and cardiovascular benefits. 4. Dust off Your Bike Got a bike? Get on it and head out! A 10-20 minute bike ride can clear your head, make you smile, work your whole-body, and get your heart rate up. You don’t have to have aspirations to be a great cyclist. You can ride around your neighborhood, on a bike path through a park, to and from work, and more. Cycling is a great way to add exercise and enjoy the outdoors. 5. Have Walking Meetings If you have regular work calls or social calls (with your mom or daughter, perhaps), turn them into walking meetings! If you’re able, walk while you talk. Many of us spend 10 minutes or more on phone calls that could take place indoors or out. Take advantage of this time and work your body while you talk! 6. Make the Stroller Your New Workout Partner If you’re a parent or grandparent, you can use a stroller to your advantage. Both you and your child can enjoy the sights and sounds of the outdoors when you go for a walk. What’s more, if you’re able to add uphill walking, you’ll get a great stroller workout. It can also be a wonderful time for talking to your child, counting stop signs, fire hydrants, mailboxes, and more. 7. Enjoy a Park or Open Space Do you know of a beautiful park or open space in your town? Many of them have great walking trails or sidewalks. Whether you see geese, squirrels, kids, sunrises, or others on your walk, you will enjoy many benefits of being in a natural setting. Figure out how to fit this into your day, whether you choose one that’s in route to your work, errands, or other activities. 8. Walk Stairs at an Outdoor Stadium Many towns and cities have outdoor stadiums, amphitheaters, or stairs that are available to public use. If you can find one, take advantage of it and walk up and down the stairs or bleachers. This will give you a chance of scenery and a change of pace! 9. Walk for Your Lunch and Breaks Just like walking during your meetings, you can also walk outside during your breaks. As much as you can, reduce your daytime sitting by standing, or even better, walking. Not only will taking a short 5-10 walk break outside increase your alertness and focus, it supports cardiovascular health (3). 10. Lay Your Yoga Mat Down Outside Did you know that flexibility is vital to overall health and cardiovascular health? Did you also know that adults naturally lose trunk flexibility every year they age unless they proactively work on it? It’s true! Combat inflexibility by focusing on stretching or yoga. Even better, do it outside while the sun comes up. Not only will this support your physical health, but getting natural light early in the morning supports your sleep-wake cycle. Bottom Line Outdoor exercise is great for your mind, body, and soul. Choose to exercise with others, while talking on the phone, or by yourself. Add exercise during sunrise, during the day to break up sedentary hours, after dinner, or whenever you can. Most importantly, choose activities you enjoy. Make this summer your most active summer! To read the original article click here.

The post 10 Genius Hacks to Sneak in 20 Minutes of Outdoor Exercise appeared first on Amazing Health Advances.

Need Some Motivation to Get Outside? Discover 5 Proven Health Benefits of Spending Time in Nature

AHA Publisher — Fri, 08 Jan 2021 08:00:36 +0000

Sara Middleton via NaturalHealth365 – You might not need scientific research to know that being outdoors and surrounded by nature is good for your well-being. In fact, the health benefits of nature have been widely accepted as part of individual and public health measures since the 19th century, and likely long before, in other ancient cultures. But thanks to the pandemic – which has driven millions of Americans indoors and created a fear over even outdoor dining … many of us could use extra motivation to get outside (yes, even with colder temperatures and shorter days). Having said that, recent data revealed in a meta-analysis could be just what we need to remind us all to step back into nature more often. Get into “Green Space” to Experience the Many Health Benefits of Immersing in Nature In October 2018, the peer-reviewed journal Environmental Research published a systematic review and meta-analysis of over 140 studies. These studies – 103 of which were observational, the rest interventional – assessed the relationship between so-called “green space exposure” to nature and human wellness. The meta-analysis included over 290 million participants from 20 countries, including the US, the UK, Spain, France, Germany, Australia, and Japan. (Japan, for example, is well-known for its cultural practice of shinrin yoku or “forest bathing.”) The researchers define green space as “open, undeveloped land with natural vegetation.” Included in this definition are both natural landscapes as well as city parks and even tree-lined streets. Unfortunately, as the researchers note, there are now fewer and fewer “opportunities for human contact with nature.” This statement especially holds true here in the United States, where many Americans rarely take the opportunity to get outside, thanks to the sedentary, indoors-centric slant of modern lifestyles plus the rising number of people living in urban environments. But according to this and other research, there are plenty of reasons to buck the trend and get your family outside surrounded by nature. In fact, based on their compiled and analyzed data, researchers concluded that spending time in nature or green space significantly reduces the risk of these five issues: High blood pressure Diabetes Stroke Death from cardiovascular disease Death from all causes Being outside has also been suggested to improve birth outcomes (e.g., reduced risk of preterm delivery) and enhanced sleep quality and duration. More recent research from PLOS One even found that nature exposure boosts creativity and problem-solving by 50 percent! So, Why Are the Great Outdoors So Great for Us? Here Are the Leading Reasons… There’s still a lot to learn about why nature is so beneficial for human health. But there are a few things that researchers know: When you’re outside, you’re exposed to a wide range of bacteria – this natural exposure to different organisms could help strengthen your immune system. Science has shown that spending time in nature decreases circulating levels of the stress hormone cortisol and is, therefore, an important tool in the fight against the damaging effects of long-term stress and chronic inflammation. Being outside promotes the opportunity for socialization (picnic in the park, anyone?) Being outside tends to go hand-in-hand with physical activity, including walking, hiking, and other athletic activities. Pandemic or otherwise, it’s simply in your best interest to spend more time outdoors. And at a moment when having a healthy immune system is more important than ever, we encourage you to get your whole family some quality time in nature and enjoy what the natural world has to offer you. Sources for this article include: Sciencedirect.com, Sciencedaily.com, Sciencedaily.com, PLOS.org To read the original article click here. For more articles from NaturalHealth365 click here.

The post Need Some Motivation to Get Outside? Discover 5 Proven Health Benefits of Spending Time in Nature appeared first on Amazing Health Advances.

Preventative Health Must Be a Priority — Keep COVID-19 Risk as Low as Possible

AHA Publisher — Wed, 03 Jun 2020 07:00:14 +0000

Dr. Don Colbert – As our country continues to re-open, it’s never been more important to keep yourself healthy. It’s important for the coming weeks. And, it’s important for the coming months and years. Why? You are in control. You can keep your COVID-19 infection risk as low as possible. We’re finding that almost all the COVID-19 severe cases and deaths involving those younger than 80 were in patients who had pre-existing high-risk conditions. And while this can be scary, the good news is that lifestyle changes for preventative health can significantly reduce pre-existing conditions, and therefore your risk of severe infection and death to viruses like COVID-19. Here are the ways you can keep your body healthy to keep your COVID-19 infection risk low and thrive in the years to come. Preventative Health to Keep Your COVID-19 Infection Risk as Low as Possible 1.Quit Smoking There’s little doubt: Being a smoker significantly increased the risk of severe COVID-19 infection and death in this year’s pandemic. Not only does smoking make the lungs weaker, but it also increases the risk of hypertension, another pre-existing condition correlated with severe infection and death from COVID-19. 2. Lose Weight If Obese As the pandemic progressed, researchers found that most of those who were young and had severe symptoms had something in common: they were obese. In fact, obesity among those under 40 years old vastly increased the incidence of serious infections and disease (1). And of course, obesity increases the risk of hypertension, and hypertension played a huge role as a pre-existing condition. 3. Maintain Healthy Blood Sugars COVID-19 has placed a spotlight on diabetes and unhealthy blood sugars as a significant risk factor for infection and severe symptoms of a virus. Diabetes was one of the greatest risk factors, and studies have shown that the vast majority of deaths for those under 80 years old were in people with diabetes or high blood sugars in the hospital. 4. Get Outside as Much as Possible Especially as the days get warmer and we can enjoy more direct sunlight, get outside. This virus, like most viruses, spreads easiest in colder weather, out of sunlight, and when we are confined with others. What’s more, vitamin D may play a protective role against COVID-19, and the virus cannot survive as long when in UV rays. Need another reason? Getting outside into sunlight early in the day improves melatonin levels and sleep, which can boost your immune system and reduce the risk of severe symptoms. Social distance, and get outside every day. 5. Prioritize Your Immune System There are many ways to prioritize and support your immune system each day. These include: Losing weight Maintaining healthy blood sugars Lowering blood pressure Getting outside Exercising Practicing gratitude Reducing Stress Staying hydrated (2) Taking supplements if needed to maintain healthy vitamin D levels Getting at least 8 hours of sleep per night Eating foods high in antioxidants and anti-inflammatory nutrients that boost immune function Eating healthy fats such as extra virgin olive oil and omega-3 fats Taking anti-inflammatory supplements if needed such as fish oil, turmeric, ginger, etc. Avoiding high sugar foods that reduce immune system responses You can do so many things to prioritize your immune system for year-round health and in case of a pandemic. Don’t miss your opportunity now. Use these habits to boost your immune system each day. How Keto Zone Can Help We’ve got great news. Keto Zone can help you accomplish the tips above. The Keto Zone diet is an efficient and effective way to start losing weight. As you lose weight and enter ketosis, you will maintain healthy blood sugars, lose weight and abdominal fat for an automatic improvement in health, and reduce high blood pressure while increasing immune-boosting foods! How to Start the Keto Zone for Free If you are interested in learning how to keep your risk as low as possible with this lifestyle change and weight loss, you can start by joining our FREE Keto Zone 21-Day-Challenge. If you want even more, check out the Keto Zone Starter Kit including Dr. Colbert’s Keto Zone Diet Book. Bottom Line Your preventative health must be a priority to keep COVID-19 infection risk as low as possible moving forward. We are here to help with Keto Zone. You can start for free today! To read the original article click here. For more articles from Dr. Colbert click here.

The post Preventative Health Must Be a Priority — Keep COVID-19 Risk as Low as Possible appeared first on Amazing Health Advances.