Tips on Staying Mentally and Physically Healthy this Winter Season

Winter in western Pennsylvania can be isolating for older adults. It is challenging to maintain a social calendar while also trying to avoid illnesses. Getting out in the cold can be difficult if you experience mobility issues. However, nurturing your social connections and staying active in the winter months are essential to maintaining good mental and physical health. Here are some ways you can stay healthy this winter.

1. Get moving

   1. We know that over the winter it can be difficult to stay active, but there are plenty of options for staying fit while also staying warm. It is well known that increased activity/exercise improves your immune system and decreases your chance of getting sick. So what are you waiting for?

      • Try a virtual class. Working out from the comfort of home can offer great health benefits and socialization that is so important to continue through the cold months. They can also keep you accountable and motivated!  All you have to do is grab your tennis shoes or mat, your computer, and you are ready!

      • You could also find an indoor mall or space that you can walk inside for longer distances. Call up a friend to keep each other accountable and excited to reach your goals! 

      • Not sure where to start?  Find a local gym and a trainer that you trust to evaluate where you are starting at and to tailor a program specialized for you. This could be in person or virtual if it’s a snowy day. 

2. Prioritize sleep

   1. Most adults should get 7-9 hours of sleep per night. This is vital to help your body heal and detoxify. Amongst its many benefits, getting enough sleep has been shown to help improve the immune system and reduces your risk of getting sick when exposed. If you get >7 hours of sleep you have a 17.2% chance of catching a cold compared to <5 hours of sleep this goes up to 45.2%! Here are some tips for getting better sleep:

      • Create a nighttime routine 

      • Stop eating 3 hours before bedtime, no alcohol 4 hours before bedtime

      • Turn off electronics 30 minutes to 1 hour before bedtime

      • Sleep in a dark, cool environment (66-68 degrees)

      • Maintain consistent bedtime and wake time each day (within 1 hour) 

      • Exercise 

      • If you can’t fall asleep within 30 minutes, get out of bed 

      • Use bed just for sleep 

3. Be mindful of your mental health and socialization 

   1. Over 50% of adults in the US will experience mental illness at some time in their lifetime. The most common are anxiety and depression, which we know can also affect your overall health and wellbeing. Social connections are essential for mental health. It can be especially hard over the winter to maintain these relationships. Here are some tips for staying mentally healthy over the winter:

      • Increase your cognitive stimulation or activity by learning a new skill, taking a new class, reading, or doing different types of puzzles with a friend. This could be virtual or in person. There are many options out there for virtual cooking classes, learning a new language, art classes, etc. Just try one and see how it goes!  

      • Manage your stress or anxiety

        • Prayer/Meditation

        • Breathing - this is easy to do because you don’t need anything for it! 

        • Exercise, movement, yoga, walking 

        • Get out into nature

        • Journaling 

        • Using your hands (gardening, cooking, needle point, etc.) 

        • Counseling/therapy 

      • Improving your social connections. It can certainly be hard if you have health or mobility issues and cannot leave the house easily, but you may find some of these suggestions will work for you.

        
        

4. Check in on someone you love with a phone call or Facetime.

   
   

5. Join a group of shared interests that matter to you (in person or virtual)

   • Exercise classes, art classes, adult education classes, gardening, support groups, pet therapy, music therapy

     
     

6. Ask for help when needed (even if you don’t want to!) and give help/support to others.

   
   

7. Find ways to be responsive and grateful to others.

   
   

8. Take care of your health so you can readily connect socially and have fun.

   
   

9. Don't let screen time distract you from connecting with people in person.

   
   

10. Find ways to share the things you're already doing, such as exercising or cooking with others.

    
    

11. Volunteer and get involved in the community!

If you are interested inlearning how to focus on some of these areas or all of them, but are not sure where to start, don’t hesitate to reach out. We offer a free consultation to new clients and we can take the time to develop a specific exercise plan for your goals. Our mission is to keep everyone moving and independent as they age and be able to enjoy life to its fullest!

Jackie McMurray and Shannon Mathis

Life in Motion Gym

3735 Saxonburg Blvd., Pittsburgh, PA  15238

www.lifeinmotiongym.com

412-213-8524

Upcoming Events: 

• Free educational speaker at LIM: 1/15 at 11:30-12:30, “Achy Joints and Inflammation”

• Mat Pilates class at LIM: 4-Week class, every Monday at 11:30-12:30