Feeling the winter blues and not wanting to get outside to get those steps in?  Believe it or not, there ARE benefits to winter walking and with the proper planning, it could actually become one of your favorite activities! 

• Walking in the fresh air will release the feel-good endorphins and give you that “high” after walking.  It only takes 20-30 minutes of walking to get your own body’s natural mood boosters going.  A winter walk has been shown to boost energy that last for hours after, so when you have that mid-day slump, ditch the caffeine drink and take a walk. 
• You burn more calories because your body has to work harder to keep that core temperature.  It’s still a matter of debate, but some studies have shown that time spent in cold temperatures could boost calorie burn by up to 30 percent.
• Vitamin D is good for many reasons and walking outside provides a dose that can help ward off seasonal affective disorder which is depression caused by seasonal changes. 
• Clears your mind!  The cold air can clear your mind and reduce stress, which can be helpful for weight loss. 
• Activate your immune system.  Studies have shown that winter walking can wake up your immune system and decrease inflammation.  Just 30-45 minutes of moderate activity each day can increase the number of immune system cells your body needs to fight off those winter colds.
• Enjoy the change of scenery!  Look for fresh animal tracks in the snow, listen to the icy tree branches and the snow you may be walking on.  You can spot more wildlife with the leaves of the trees gone – take your camera with you on your walks. 

If you are warm and dry, your experience will be much more pleasant.  Some of the tips below will help keep you feeling comfortable for your walk:

• Fabric – Synthetic fabrics make a big difference and are worth the investment.  This fabric will help to keep you dry by wicking sweat away. This is the layer of clothing you should put on first.  Your next layer(s) could be fleece fabric which will help keep you warm. Your outer layer should be a waterproof, breathable fabric.
• Socks – Wool socks help to keep your feet dry and warm. 
• Shoes – Pick ones that have extra traction or spikes that will keep your toes warm and upright on slippery paths.  If you can’t spend the extra money on just winter walking shoes, pick up some cold-weather insoles such as felt or wool. 
• Scarf or mask – Wearing a scarf or mask is especially important for those who have asthma as the cold air can trigger an attack.  Loosely cover your mouth and nose area to help keep the cold air out when you breathe. 
• Walking poles or a large stick – This will help you to avoid falling when you walk in an area that is slippery.  Whatever pole or stick you use will also help you burn more calories because your upper body is getting in extra movement. 
• Hat, Gloves, Sunglasses & Sunscreen – you can still get burnt in the winter sun!

If you are unable to get outside for a walk, go online and type in a key phrase such as “walking at home”.  You will find endless videos of instructors guiding you thru steps right from the comfort of your own home or wherever you may be….no treadmill needed!  You will find videos that range from easy impact to more difficult impact as well as the length of time you walk.

Please note that if your heart or respiratory system is compromised in any way, check with your doctor first because walking in the cold does put a strain on those systems.  

If you have any questions, please call our office at 785-232-0444.

After being out in the cold, you will want to come inside and warm up.  Here are some ideas for both tea and coffee recipes.  Add a protein powder with a flavor that matches.

Chocolate Coffee Shake

Ingredients:

• 1 cup hot coffee
• 1 cup unsweetened almond milk
• 1 scoop chocolate protein powder
• Dash of simple syrup or honey for sweetener

Directions:

First, brew coffee and then mix in almond milk. Whisk the protein powder in for a smooth consistency and stir in optional sweetener.

Green Tea Protein Shake

Ingredients:

• 1 cup water
• 1 bag green tea
• 1 scoop protein powder (vanilla flavor recommended)
• ¼ cup fresh raspberries
• ¼ avocado

Directions:

Steep green tea, cool and add to blender. Mix in protein powder, raspberries and avocado. Blend well. If the tea has gotten too cold from cooling off before going into the blender, reheat in the microwave for 30 seconds.