Cold weather, gray clouds and less sunshine have negative effects on our bodies, such as fatigue. It is necessary to listen to experts to cope with winter fatigue. Stating that low light and cold weather can increase the tendency to sleep and laziness, experts say, "Take advantage of the sun at every opportunity. Be sure to go out and walk outdoors at noon and do not neglect exercise in winter."
Üsküdar University Physiotherapy and Rehabilitation Department Head Assoc. Prof. Dr. Defne Kaya said that spending the winter more active and healthier has important effects on combating winter fatigue. Assoc. Prof. Dr. Defne Kaya listed her suggestions as follows:
Take advantage of sunlight whenever you can: Since the days are shorter, we are confused when we sleep and when we wake up. The lack of sunlight causes the brain to produce more melatonin hormone, which makes us feel sleepy. It will be good to take a walk during lunch breaks, use yellow light in your office, organize short walks where you can get fresh air whenever you have the opportunity.
To reduce stress, spend 10 minutes a day with yourself: Yoga or breathing control exercises can help you relax and reduce stress. By taking 10 minutes a day, you can reduce stress hormone levels in your body and become more energized.
A good sleep allows you to wake up rested: Uninterrupted sleep is a great way to fight winter fatigue. Insufficient and poor quality sleep causes the next day to be tired and unproductive. Considering the need to sleep longer in winter, it is useful to draw a winter sleep plan for ourselves. Going to bed at the same time every day, ensuring that the bedroom is dark and removing things that emit bright light such as television, cell phones, computers and tablets at least one hour before bedtime can make it easier for us to fall asleep. Reading a book in dim light before going to sleep should not just be a nice suggestion, it should be put into practice.
Exercise in winter too: 'The last thing I want to do when I'm tired on dark and cold winter days is exercise', I hear you say. But exercise has a miraculous effect that raises energy levels within an hour of doing it... Apart from the energy it gives you in the early evening, it also has a wonderful effect that helps you sleep well at night.
How to exercise in winter: Do more intense warm-up and cool-down exercises. The warm-up period protects your musculoskeletal structures from injury by warming them up and preparing them for exercise. The cooling down period normalizes your body in all respects after exercise/sports. Since it takes time for the body to warm up and cool down in cold weather, these processes should be kept longer. Drink plenty of fluids both during exercise and before and after exercise. We often forget to drink water when the weather gets cold, but water intake is vital in cold weather. Drink 250 ml of water at 15-20 minute intervals during exercise. If you plan to walk or run outside, you can fill your thermos with herbal tea to warm you up.
Clothing selection: Wear clothes, headgear, gloves and scarves that cover the skin and keep it warm. Wear waterproof shoes. Instead of a single thick layer of clothing, wear multiple layers of clothing and socks that will control the body's humidity on the inside and protect it from wind, rain and snow on the outside. Considering that it gets dark early, wearing brightly colored (reflective) clothing for outdoor activities will protect you from getting lost and from the dangers of traffic during walking activities.
Choose daylight for exercise or sports: When it gets dark, the brain releases the sleep-inducing chemical melatonin. This hormone, which normally determines the biological clock and is secreted between 23:00 and 05:00, is secreted earlier in the winter months as a misconception of our brain, which misunderstands the overcast weather and early darkness. In winter, our body wants to rest. Cold weather, less sunlight and more time spent at home can lead to more inactivity. Take a break when you feel it is necessary. Do not push yourself to the point of exhaustion. This will lead to disengagement from exercise. Exercises of 30 minutes (3 sets of 15 repetitions each) that include torso movements, using body weight and movements that you like to do will keep you fit.
Set goals: Low light and cold weather can make you more likely to sleep and be lazy. Don't be fooled by your brain. Set yourself achievable and motivating goals for the winter months. During the winter months, you may find yourself buried in carbohydrates when your brain orders you to increase your low serotonin levels. That's about 800 extra calories every day. Controlling your food intake and exercising regularly will help you get through the winter months without gaining weight. Another suggestion to raise your serotonin levels is to spend 20 minutes a day outside or in front of a window. Dark chocolate can also accompany your meeting with the sun. Happiness is in your hands.
Be sure to train before skiing: If you are tired of walking and standard exercises. Winter and snow can encourage you to go skiing. I would like to emphasize that you should not do sports that require the use of equipment without training, especially in order to avoid injuries that will cause long and arduous treatment processes. Be active all year round, not just in one season. Starting heavy and exaggerated sports in the spring to prepare your body for the summer, as well as turning to winter sports suddenly invites injuries. Remember that anterior cruciate ligament injuries are the most common reason for visits to clinics during the ski season.
Furnish a corner of your home for exercise: You can turn a corner of your home into an attractive gym for exercises you can do with cheap and simple equipment such as exercise bands, sandbags and Pilates balls, or simply using your body weight. You can spice up cold, dull and dark winter evenings to "get ready for summer". You spend 18 calories when you sleep for 15 minutes and 200 calories when you jump rope for 15 minutes. An extra 800 calories and movement every day - the choice is yours.
Use the stairs: Use the stairs instead of escalators and elevators in your apartment, workplace or shopping mall. Walking up and down the stairs briskly for at least 5 minutes a day will keep you physically active. Remember, you need to climb the stairs for 15 minutes to spend 161 of the 245 calories you get from 100 grams of roasted chestnuts, reminiscent of winter and hot stoves.
You can go to the pool: You can opt for in-water activities. If you can't exercise at home, it's cold outside and you want to socialize, start by identifying pools in your city. On cold winter days, you can do activities such as swimming, in-water aerobics, in-water running/walking in pools with ambient and water temperatures, and you can even make it more fun with water-resistant music equipment.
Walk at every opportunity: If you can't do anything else, walk, even indoors such as in a shopping mall. If you need someone to walk or move, join a walking group or organize your own walking group of friends and family members. This will keep you active, socialize you and get you out of the house. Make exercise and movement your philosophy of life. I wish you a healthy winter with plenty of serotonin."