- “The only other sound’s the sweep, Of easy wind and downy flake.”–Robert Frost
It begins with the First step 👣
My daughter and I began Thanksgiving morning with a run, and I was surprised by how invigorated I felt afterwards. We were participating in a local 5K that raised money for a local non-profit that provides emergency assistance to those in need. The route was scenic and engaging as we made our way through a historic railroad town along the Ohio River. Fluffy pillows of white clouds floated on a canvas of cerulean with intermittent rays of golden sunshine warming the otherwise brisk air.
When Christmas morning rolled around with temperatures in the mid-thirties and milky sunlight filtering through the clouds, I decided to once more begin that day with a run in a nearby park. This time I was alone, but I did encounter small clutches of people here and there, many with dogs. With little traffic, and so few people, it was an idyllic opportunity to bask in an appreciation of my surroundings.
The creek flowing alongside the path gurgled a peaceful tune. The rhythm of my own two feet kept time as my breathing matched their relaxed beat. There were numerous animated squirrels, performing their own countermelody, scurrying across and along the path, mouths stuffed wide with nuts and other random fodder. Exposed trees revealed secrets they hide throughout the other seasons.
New Year’s morning was full of gunmetal gray clouds and snow flurries, but I wasn’t to be deterred. I once more donned my running shoes and headed to the park. Energetic wind gusts embraced me once more, as I pitter-pattered along, keeping the beat–one-two, one-two–finding an easy pace. Only a few people stirred, and most of them were accompanied by their canine companion. Traffic was nearly nonexistent. All was quiet. My face was repeatedly pecked by diminutive flakes, and I was filled anew with a deep peace that comes from nature immersion.
The Joy of being outside ❄️
There is joy in being outside with nature, and there is joy in movement. Combine nature and movement together, and therein lies a sweet spot–a compatible coupling of energy. It doesn’t matter if you run, walk, bike, ski, snowboard, or hike, but getting outside in the winter is beneficial to body, mind, and, yes, soul.
One of the more obvious benefits of moving outside is giving to your own health and wellness. Even if you are only out for 5-10 minutes, those few minutes can clear your mind, increase circulation, and, of course, increase calorie burn because the body has to work harder in cold weather. However, there is so much more than the obvious.
Exercising brings a sense of camaraderie, even if you’re solo. I typically encounter other exercisers during my outings, and there is always a collective sense of “we’re in this cold weather together.” Most will speak or wave in greeting, which I try to emulate, and I personally find a sense of connection in such a simple act. However, if you have a buddy who can join you, then exercise is always more fun, goes by quicker, and both of you benefit from holding one another accountable!
Benefits of Exercising Outdoors 👟
Outdoors exercise can reduce levels of cortisol, which in turn, reduces feelings of stress. Moving outside in the colder temperatures can boost your mood by increasing levels of serotonin, which can help alleviate symptoms of seasonal affective disorder. Winter exercise boosts the immune system, which may in turn prevent or reduce viruses, such as cold and flu.
Being outside, even during the winter months, is a wonderful opportunity to practice mindfulness. We can engage all five senses by observing your environment: listening to the sounds; feeling the rush of chilly air brushing against our cheeks; inhaling scents of winter; and, even tasting the frosty air. It provides our minds an opportunity to to slow down and clear the mental cobwebs or perhaps still incessant chatter of our thoughts.
As I have discovered, there is a quiet in the winter months that isn’t present at other times of the year and not just the kind of hush I experienced on those holiday runs. It is a special stillness that allows me to feel connected with our Creator. Every step I am fortunate to make, every tree I am able to observe, the chirping of the winter birds, the air, and the nippy air bring me closer to the Source of all that is. God is ever-present, and I feel closest to that presence best when I am out-of-doors and in nature.
It’s all about Mindset 🧠
The hardest part of getting outdoors in the winter is mindset. Our thoughts will tell us it’s too cold, it’s too uncomfortable, it will be miserable, and so forth. However, if we can push past the resistance, dress for the weather, and step outside, we find that our bodies will adapt. Once past the first 5-15 minutes, depending upon what we’re doing and our own unique system, our bodies warms up, those endorphins kick in, and we begin to feel much better and warmer!
In fact, I often find that once I’m outside and moving, I wonder why I didn’t want to do it in the first place. Still, I often have to fight past my own resistance in order to not “flake” out. (Get it? Snowflake; flake.)
Dress for the weather, but adjust for activity level 🧤🧣
Keep in mind that when we are engaged in activity outside, according to an NPR article, it will feel 15 to 20 degrees warmer than it actually is. Therefore, I personally saved a 2018 article from NBC on my phone that breaks down the temperatures into zones–from the 40s-50s, 30s-40s, 20s-30s, and even 0-20s–and makes suggestions regarding what to wear, which I use as a dressing guide. I compared that 2018 article to a 2023 piece from the Mayo clinic, and found that both offered similar advice for dressing. The point is, there is plenty of information/advice with the stroke of a few keys.
Most experts advise dressing in layers made of dry-wicking fabric which can be taken off, if needed, as the body warms. Hats and gloves/mittens are also important, as is appropriate footwear. It is also advised to warm up the body for a longer period of time, and use caution, especially during dicey weather conditions.
If it’s icy out, raining heavily, or temperatures are in the teens or lower, it may be advisable to avoid exercising outside during those time periods–especially if you do not have the proper gear/clothing. Therefore, it’s a good idea to check the weather forecast before heading out, so that you can ensure it’s safe and know how to dress for the conditions. If your work schedule permits, consider switching up the time of day you exercise as temperatures can be significantly warmer in the afternoon hours.
Dress Appropriately, Get outside, and get moving ⛄️
In the end, don’t allow the cold temperatures to keep you inside. Head outside when you can. Connecting with nature and moving outside is a great way to appreciate not only the wonders of creation all around us, but also appreciate the wonder that YOU are. Of course, use caution and basic wisdom when deciding what temperatures and weather conditions are right for your unique circumstances. Whether it’s a short jaunt to your mailbox or car, or a full exercise session, taking time to soak up the fresh air with a few extra steps could benefit you in surprising ways!
Wishing you health and happiness in 2024.
Reflect on my runs on Christmas, New Years Day and so forth.
Steph Simply 