5 tips for winter fitness

Your benefits can help you stay active this season

Except for a few harsh days most years, wintertime in Texas can be one of the most comfortable seasons for getting active.

ERS Health Promotion Administrator Lacy Wolff has this encouragement when you'd rather curl up with hot chocolate on the sofa than put on the sneakers: "If you are not currently moving as much as you would like, keep in mind that the hardest part is getting started. Don't be too hard on yourself! So often, we get into all-or-nothing thinking, and tell ourselves negative discouraging things like, ‘I don't have time, or I'm just not up for it today.’ You’re not alone!"

According to the Centers for Disease Control and Prevention, staying physically active is one of the best ways to improve your mental and physical health and keep yourself on track to reach your fitness goals. Physical activity can help you sleep better and reduce anxiety. Regular physical activity also helps you feel better, improve your balance, lower your risk of type 2 diabetes and many kinds of cancer, strengthen bones and muscles, lower blood pressure, maintain or lose weight, and keep your mind sharp as you get older. Emerging research also suggests physical activity may help boost your immune function.

Experts recommend adults get at least 150 minutes a week of moderate intensity physical activity.

Here are five tips to keep active and healthy this winter, including some help from your benefits!

This information has been adapted from the Centers for Disease Control's 6 Tips to stay active this winter.

1. Take nature walks.
   Weather permitting, schedule time during the day to enjoy nature. Take a stroll around a safe neighborhood or park. Visit one of our many state parks. Listen to the ERS Walk and Talk podcast, hosted by Lacy Wolff, and get a double dose of wellbeing.

2. Monitor the weather and plan ahead.
   Be sure to stay safe and mindful of the weather, conditions and shorter daylight hours. Check the weather forecasts to prepare your week and before heading outside.

3. Wear layers.
   Wear several layers of comfortable clothing so you can easily remove items as you become warmer. Layers will help you guard against overheating, sweating and eventually becoming colder. Use BluePoints to buy clothes, headlamps, reflective gear and other fitness equipment.

4. Work out online.
   Consider tuning into a TV, online, live Zoom, or Instagram workout class. Find free or low-cost exercise videos online to help you do aerobics, dance, stretch and build strength. Sign up for the HealthSelect of Texas fitness program, which includes a low-cost digital option. Take free online classes with fellow state employees via the Work Well Texas! wellness calendar.

5. Do some chores.
   When bad weather keeps you from going outside, look for ways to be physically active indoors. Housework such as vacuuming, sweeping and cleaning all count toward your physical activity goals. And you’ll knock out some items on your to-do list while gaining health benefits. Walking or running up and down stairs in your home can be a great workout, too. If you've ever done the Get Fit Texas! challenge (which starts again soon), you're probably already a master at this!