How to Beat the Sluggishness
and Stay Fit During the Winter Months!
Does cold weather and winter in general make us tired?
The many aspects that could have us feeling a little sluggish and ran down
Lack of sun and vitamin D
Vitamin D plays a crucial role in maintaining overall health and well-being. It helps your body absorb calcium – the main building block of bone. Vitamin D also plays a role in your nervous, muscle and immune system. Studies show that getting enough Vitamin D on a daily basis could also be of benefit to our mental health. You can get vitamin D in three ways: through your skin, from your diet, and from supplements.
Adjusting to Daylight Savings
Why does changing the clock by one hour have such an impact on physical and mental health? Nearly every tissue, organ and cell in your body operates on an internal clock. Adjusting the clock by an hour can affect these intricate body clocks, leading to an impact that may persist for weeks or even months.
SAD (Seasonal Affective Disorder)
According to studies, you may have seasonal affective disorder if you experience certain symptoms that start and stop during specific months and that occur for at least two consecutive years. Individuals experiencing winter seasonal affective disorder (SAD) often find that the onset of depressive symptoms is triggered by shorter and darker days.
Less exercise, less energy
It may seem counter-intuitive, but skipping your daily workout routine is a primary contributor to low energy levels. Regular exercise is crucial, as it enhances blood flow, improves circulation and ultimately leaves you feeling invigorated and less fatigued.
How to have more energy in autumn and winter?
Here are a few simple steps to take when the cold nights and dark mornings creep in!
Get enough sunlight exposure
Long periods without regular exposure to sunlight can worsen the symptoms of winter depression. Make an effort to include ample natural sunlight in your daily routine. This could involve getting some fresh air in the morning, taking a brief walk during your lunch break and ensuring enough sunlight gets inside your house during the day.
Quality sleep
We recognize the essential role of sleep in maintaining functionality and productivity, but its significance goes far beyond this. Insufficient or poor-quality sleep directly affects your daily life and may even impact your overall health and well-being, including mental, metabolic and cardiovascular health. Establishing a consistent night routine that works for you is extremely important – this could be switching off screens an hour earlier, switching to a more relaxing lighting for your bedroom or trying out a relaxing caffeine-free drink, such as chamomile tea.
Vitamin D supplements
Vitamin D is vital for maintaining the health of our bones, teeth, and muscles. It is a good idea to start encorporating it into your diet first, and if you are still not getting enough – it might be beneficial to add a supplement. The best food sources of vitamin D are oily fish, including salmon, mackerel, and sardines. Other sources include egg yolks, red meat, and liver. Vitamin D is added to some foods too, including breakfast cereals, plant milks and fat spreads.
Get moving!
We all know it’s a struggle to keep your normal exercise routine up during the cold winter months. It’s not easy to push yourself to get that extra run or walk in the dark evenings. It is important to remember anything is better than nothing – a home workout using body weight or resistance bands, or perhaps investing in a home treadmill or exercise bike could do wonders for your physical and mental health!
Best ways to workout during the winter months
Incorporating a short walk in the mornings has been proven to have many benefits. Getting some sunlight first thing in the day helps to kickstart our body’s sleep-wake cycle and keep our circadian rhythm in balance.
There are many benefits to owning your own home fitness equipment. It is easier to reach for, there are no transport worries and it’s a one time cost, unlike a gym membership. It can start with simple bits and pieces such as resistance bands and light weights, or you could invest in a home treadmill or exercise bike.
Walking and running on a treadmill is a safe option for getting in some extra steps when it might be too icy or dark to complete your workout outdoors.
It can be much easier to fit into your daily schedule too – for example, you could beat the afternoon crash and fit in some steps on your home machine and get some endorphins going!
Check out our top 3 recommendations for your home setup, helping you stay fit in winter!
Commercial SMART Treadmill C-99
- Motor: 3.5HP
- Incline: automatic, up to 15%
- Speed: up to 20kmph
- Running surface: 58 x 145cm / 23 x 57 inch
- Maximum user weight: 150kg
The Commercial SMART Treadmill C-99 brings home gym equipment to the next level. This next generation, commercial-grade model comes with all of the features you would expect in a robust treadmill: hydraulic folding system, wheels for easy movement, self-lubricating system for zero maintenance, 16-inch screen with a multimedia player, and much more. The 3HP motor allows you to achieve high speeds but more importantly, it guarantees that your motor will not be under pressure even when used frequently, hence ensuring a long life span. Pre-set workout programs make planning your run a breeze, and the automatic incline allows you to simulate hills without any set-up hassle.
Commercial Exercise Bike B-55
- Flywheel: 20kg
- Levels of resistance: 32 levels
- Maximum user weight: 150kg
- Bluetooth: no
Introducing the B-55 – a sleek, commercial-grade exercise bike. With magnetic resistance, 32 motorised levels and 17 pre-set program profiles, it offers a versatile scope of workouts both at home and in a gym setting. The console lets you see all the vital workout information at a glance – including time, speed, distance travelled, RPM (rotations per minute), calories burned, pulse and more. The non-rust aluminium body and transportation wheels make caring for the exercise bike and moving it around a breeze, while rubber adjustment feet protect your floors from scratches. Supporting weights of up to 150kg, this bike is a robust workout companion for any aspiring cyclist.
SMART Treadmill EasyStore
- Motor: 1.75HP
- Incline: none
- Speed: up to 14kmph
- Running surface: 42 x 120cm / 16.5 x 47.2 inch
- Maximum user weight: 100kg
Dedicated for those seeking compromises between the practicality and storage space needed – one of the very few treadmills on the Irish market, EasyStore folds completely flat, enabling you to slide it under the bed or store it under the stairs when not in use. Despite its compact size, this treadmill features a 1.75HP motor, capable of speeds up to 14kph, and a 7 inch smart monitor, offering both health statistics and pre-set workout programs. For hassle-free use, this model comes equipped with a kick-type folding mechanism and a self-lubricating system.
