I have previously blogged about the value of physical activity, and of nature, but I want to go back to it as we continue to experience the pandemic, and as our seasons or weather changes across the world. The pandemic and weather both present some unique challenges for regular movement, but I will present you with some options today!
I love to run trails, and to enjoy some shinrin-yoku (forest bathing), but it can be difficult in the midst of a pandemic. There was also a time a few decades ago when I thought outdoor running was limited to mild weather only, and that colder temperatures, rain, or snow meant staying indoors. Until I met Simon, a classmate of mine in undergraduate school who was visiting the US from England. Simon was (is) also a runner and outdoor enthusiast and he pointed out to me the beauty and value of running outdoors in any weather (except extremes, of course). I took Simon's philosophy to heart and decided to give it a try that year, running outdoors every day, all year. What I realized was the psychology of time in nature, and our body's ability to acclimate to weather! What an amazing realization!
Running in cold and snow became a joyous occasion, and I found that when I started my day with a run in the winter time, I was more comfortable all day long- I didn't feel cold every time I stepped outside. What I realized is that a run one morning in 60F degree weather followed by a run the next morning in 55F degree weather, followed by runs the next week in 45F weather, followed by runs the next week in 40F degree weather allowed my body to acclimate to the temperature, and I no longer felt so cold. Morning runs in snow were surprisingly pleasant, especially after an overnight snowfall. The sound of the snow crunching beneath my shoes, and fresh air, the clean blanket across everyone's lawns was a spectacular way to start the day.
After moving from the Midwest, USA, where I enjoyed those cold weather runs, to Southern California, I learned about the other end of that thermometer and running experiences. Running in snow was no longer the expectation each year, but running in hotter, drier weather was the norm. I learned that running in dry 80F degrees, followed by dry 90F degrees helped make the heat of summer in SoCal more tolerable.
Another thing I learned by running outdoors year round, and the science supports this, is that I became more aware of the changes in my surroundings, which led me to become more protective of the nature I so enjoyed. This is still true today, of course. As seasons change, I appreciate and am more aware of the changes in plants and trees and soil and the running water in the river nearby. I am more aware of the areas impacted by human interaction, and I am more careful to minimize my own impact on the trails, the river, and the vegetation.
A pandemic, or where you live, may thwart your ability to spend time in nature like I used to do regularly. I know for me, I have avoided the trails I love so much because there are too many people unmasked on single-trek trails, so I don't feel comfortable for my own health to be out there. For you, maybe you have a similar experience, or maybe you live in a more urban area where getting outside is more difficult. Maybe you just don't like going outside when it is raining, snowing, or getting cold. Or maybe you live in an area, such as the west coast of the US right now, where climate change and air quality make it unsafe to spend time outdoors. There are lots of legitimate reasons to avoid moving (staying physically active) outdoors right now, so today I want to talk about what we can do inside that will keep us moving.
Before I get to that, though, I want to encourage you to get outside if it is safe. Don't let weather alone be the thing that keeps you inside. Raining? Try an umbrella or a rain jacket and some rain boots. Jump in those puddles a little! A forested path shields you from most of the rain, too, so try a route for a walk or run that is tree covered.
Cold? Layer up, and get outdoors. With brisk walking and about 10 minutes of patience, you will find that your body heats up and you are much more comfortable outside. I find that layering is essential in colder months, because I typically take one layer off after about 10-15 minutes. You don't want to start too cold, so layering is essential for your comfort and enjoyment. Snow? Be careful not to fall, but a pair of shoes or boots with nubs on the bottom will give you some traction to help you move with less slip.
I recently read an article about a tradition of outdoor living in Norway, called friluftsliv. Friluftsilve is similar to this concept my friend Simon introduced me to a few years ago. Living a life where you are constantly outdoors is great for your immune system, your emotional well-being, and your body's tolerance for changes in temperature. Read the article here:
Note: Fire and smoke or pollution making air quality less than optimal? Stay inside. It is not worth the risk!
So, if you are not able to get outside, there are ways to keep moving while staying indoors. And while some may be able to afford some exercise equipment at home, not everyone can or will. So, let's talk about options.
In a previous blog, I pointed out the importance of exercise, so I won't repeat myself. If you haven't read that blog yet, I encourage you to go back to it, and see what the science tells us about the emotional, cognitive, and physical benefits of regular movement. I am not talking specifically about 'exercise', but movement. Brisk walking has been found to be the most beneficial, long term, type of movement for our physical, mental, and cognitive health. And it is easy, and free, except for a pair of walking shoes. So, don't abandon this blog because you are not/were not a 'gym rat' or running is something you avoid at all costs. There are many ways to get the benefits of exercise through MOVEMENT.
One great way to keep moving, and can easily be done indoors, is yoga. Yoga is not as easy as it looks, but it is also a form of movement that you can tailor to your own abilities. A good yoga instructor will guide you and provide options during a yoga session so that you can choose moves that suit your ability. It is great to have a yoga mat, but honestly, I practice yoga at home and ditched my yoga mat when my puppy decided it was fun to chew on it while I was practicing downward dog and vinyasas. I just practice yoga on the rug in front of my TV now. And I have two great YouTube channels I follow for free that provide a great variety of yoga sessions, from 15 minute stretches to hour long flow and strengthening practices. The two channels I like ( and there are more, just search) are Five Parks Yoga and Yoga with Adriene:
There are many YouTube channels that are free and give you access to meditation practice, Zumba classes, high intensity interval workouts, step aerobics (just use your stairs!), and many other forms of movement. One thing I really like about the two channels I have mentioned is that you can download the videos and use them whenever you want, if you have limited internet access at home. Just go somewhere that has a nice internet connection, like the parking lot at the library or your local coffee shop, and download the videos you want to access at home!
Another movement activity I have added into my daily routine is to start my morning with some stretches as soon as I get out of bed. I reach for the sky, then I touch my toes. I reach for the sky, and lean to the left, then to the right, then reach for the sky again, and bend down and touch my toes. Just a couple of minutes is enough to get my heart pumping, my mind awakened, and my day off to a good start.
Not into yoga, zumba, or any of those other activities? Maybe some good old fashioned push ups, sit ups, and squats are your go-to, and those are great, too! I have stairs in and outside of my home, so I sometimes just walk or jog up and the down the stairs, inside and outside, if I am bored or feeling a little too home bound.
One of my neighbors is a fitness instructor who is currently out of work because of the pandemic. I see her regularly, though, outside doing exercises with a backpack and water bottles as weights. Soup cans, filled water bottles, or a backpack full of stuff can serve as great additions to some stretching or even a walk.
My puppy, who is almost 4 months old now and weighs 25 pounds, sometimes becomes my 'weight' for a walk outside. Several times we have been out for a walk and the heat has gotten to be too much for her. She just plops down on the ground and decides she is done. So, I pick her up and carry her home, and the extra 25 pounds is noticeable as I walk!
There are a lot of ways we can get our heart rate up, as you see. And they don't have to be formal, with special equipment, or even really difficult. As long as we move regularly, we can get all those benefits the science tells us are available.
Move. Regularly. Whatever that means for you, find a way to move every day, so you can stay strong during this pandemic. Strong physically, emotionally, and mentally. We will get through this, but we will get through it better if we can preserve our own well-being. Invest in yourself a little bit each day, whatever time you have, to move.
Be well, stay safe, and take care.
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