Each year the challenge of getting outside and getting some exercise in the cold is faced by millions of families. Studies show that sheltering indoors for weeks on end is an unhealthy habit that can cause depression, poor sleep, and causes cabin fever. That in turn can lead to an unhealthy family environment.

This inactivity combined with increased calorie intake of rich holiday foods, sugary desserts also increase the risk of holiday weight gain for the whole family.  This weight gain can be incredibly rapid – as studies have shown that Americans gain an average of 0.8 pounds (.4kg) just in the short time between Thanksgiving and Christmas.

With this, inactivity becomes a habit, and staying indoors for extended periods of time increases the chances of falling ill. Studies have shown that 15-20 minutes of winter sunshine maintains and increases your Vitamin D levels, which helps keep your bones strong and has major health benefits such as regulating your immune system.

With the growth of online streaming entertainment, it’s very easy for a family to take the easy option and stay inside to escape the cold.

Here are some great reasons to stay active during the winter:

• Increased mobility

• More personal energy

• More enjoyable and active leisure time

• Reduced stress levels

• Personal weight control

• Less risk of high blood pressure

• Decreased accident risk

• More restful sleep stronger bones

• Reduced risk of heart failure

• New friendships

• Keep your joints mobile and reduce joint pain

• Increase your muscle strength

So let’s take a look at why it is so important for you to break the unhealthy habits and to take the lead role with your family to create an active outdoor winter lifestyle.

Fun fact – a good shiver is good for you!

You do not need to be an athlete to get the benefits of exerting yourself in the cold either – here are a couple of quick ways to get the light and exercise that you need to keep the blues away!

1). Walking 

One of the safest and easiest forms of winter exercise is walking. ,

But if you are an indoor-oriented person and are unaccustomed to outdoor activity you should take extra steps to make sure that your whole family are comfortable and safe when walking in inclement weather conditions.

First off – wear comfortable footwear and insulated socks.

If you have foot pain problems this is vital, especially because your feet are particularly susceptible to the cold. For example, if you suffer from pain on the bottom of your feet pain, use insoles for plantar fascitis which are specially designed to support the foot arch and alleviate the pressure on your ligaments.

In addition, your footwear should have proper tread to avoid the risk of slipping on snow and ice, especially if you like to hike.

Secondly – dress sensibly for the cold conditions.

There are obvious things to wear like scarves, hats and gloves to keep your extremities properly covered up to avoid risk of frostbite. According to the National Weather Service, a 30-degree day with 30-mile-an-hour wind feels like about 15 degrees. That wind chill increases exponentially if get wet from rain, snow or perspiration. It is really important to wear layers of clothing that help to wick moisture away from your skin as a first layer, then wear a fleece on top to keep you warm. The outside layer should be waterproof.

Walking can help you to prevent the depressive disorder known as Seasonal Affective Disorder (SAD) also sometimes called the “winter blues”.

It is important to get some sunlight whenever you can, because lack of light creates this condition which, it can last throughout the fall and the whole winter.  It can cause lack of motivation, low energy and sleep problems.  

2). Shoveling Snow 

You actually burn 48% more calories by being active in cold weather than in warm weather, so for a start, shoveling that mass of snow on your driveway every day is actually good for you. You can burn 191 calories by shoveling snow for 30 minutes – remember though, it is important to warm your body up before, and also to stretch and cool down after to avoid feeling so sore!

Be safe – the National Safety Council recommends the following precautions in order to shovel snow safely:

• Do not shovel after eating or while smoking

• Take it slow and stretch out before you begin

• Shovel only fresh, powdery snow; it's lighter

• Push the snow rather than lifting it

• If you do lift it, use a small shovel or only partially fill the shovel

• Lift with your legs, not your back

• Do not work to the point of exhaustion

WARNING: Consult your doctor before even attempting snow shoveling, ESPECIALLY IF YOU DO NOT EXERCISE REGULARLY! In 2019 as many as 11,500 people per year in the USA end up in the ER for injuries related to snow shoveling (including 100 fatalities, mainly from heart attacks…)

Conclusion

If you stay active outdoors during the winter months, it will not only help your physical and mental health, but it will keep you motivated for all the challenges that comes with fatherhood. Use these two simple activities as an opportunity to bond with the kids too. Be the example that you should be as a an active dad, and they will form these healthy outdoor habits for life.

How do you keep active during the winter months? Take a moment to share your best winter health tips for dads below in the comments.