Winter Wellness: Stay Healthy, Active, & Energized this Cold Season
As temperatures drop and daylight hours dwindle, staying active can feel like an uphill battle. However, maintaining regular exercise during the colder months is essential for both physical and mental well-being. Physical activity increases endorphin production in the brain, improving mood and reducing feelings of stress and anxiety. Additionally, consistent exercise helps combat seasonal affective disorder (SAD), often called the "winter blues," by boosting serotonin levels. Even moderate activities, like walking, can enhance circulation, keeping your body warm and energized throughout the day.
Layer Up for Outdoor Activities!
Braving the crisp air for outdoor exercise? The key to staying comfortable is layering wisely. Opt for lightweight, breathable layers that trap heat while wicking moisture away from your skin. For example, thermal base layers made from synthetic materials or merino wool provide warmth without bulk. Don’t forget your extremities - up to 10% of body heat can be lost through your head, so a good hat is essential. Moisture-wicking socks can help prevent blisters and keep your feet dry, while gloves protect your hands from biting winds. Wrap it up!
Try Indoor Alternatives
Sometimes the weather just doesn’t cooperate - but that doesn’t mean you have to skip your workout! Indoor exercise options abound, from yoga and Pilates to high-intensity interval training (HIIT). Home workout programmes are more accessible than ever, with both Youtube videos and online classes offering everything from beginner-friendly routines to advanced sessions that keep you challenged. It’s a great way to stay motivated during those gloomy, wintry days.
Set Small, Achievable Goals
When motivation wanes, setting small, attainable goals can keep you on track. Research shows that achieving even minor milestones can release dopamine, the brain's "reward chemical," helping you stay committed to your fitness journey. Start with a 10-minute walk or a quick 20-minute workout and build from there. Consistency is more important than intensity in the long run. Not only will these small efforts add up, but they’ll also establish a healthy routine that becomes second nature.
For the Runners....
Running in winter brings unique challenges, but with the right preparation, you can stay safe and comfortable. Reflective gear is essential for early morning or evening runs. Studies have shown a basic reflective strip increases visibility significantly, allowing the person to be seen from 147 meters away, giving drivers nine seconds to respond. Larger reflective surfaces, such as those on a safety vest, enhance visibility even further, extending it to up to 289 meters, giving drivers 18 seconds to react. Before heading out, take time to warm up with dynamic stretches or a light jog to loosen stiff muscles and prevent injury. Cold weather can tighten joints and slow muscle activation, so a thorough warm-up is crucial for performance and safety.
Support Muscle Recovery and Joint Health
Cold weather doesn’t just make it harder to get moving - it can also increase the likelihood of stiffness, soreness, and even minor injuries. When temperatures drop, blood flow to muscles and joints decreases, making them less flexible and more susceptible to strain. For those already managing conditions such as past injuries, the cold can exacerbate discomfort. Prioritizing muscle recovery and joint care is essential to staying active, comfortable, and injury-free throughout the season.
Incorporate Stretching and Mobility Exercises
Stretching and mobility work are your first lines of defense against winter tightness. Gentle stretching can improve circulation, boost flexibility, and keep joints lubricated, reducing the risk of injury. Dynamic stretches - such as leg swings, arm circles, or walking lunges - are excellent for warming up before activity, preparing muscles and increasing range of motion. After exercise, focus on static stretches like hamstring holds or a seated forward fold to lengthen muscles and improve recovery. Foam rolling is another valuable tool, helping to release myofascial tension and improve muscle elasticity. A quick five to ten minutes of foam rolling after workouts can enhance flexibility and reduce delayed onset muscle soreness (DOMS). Yoga also offers dual benefits for flexibility and strength, with poses like downward dog or pigeon pose targeting areas that commonly feel tight in cold weather.
Stay Consistent with Post-Workout Care
Post-exercise recovery is particularly important during winter months when muscles are more prone to tension due to reduced warmth and circulation. Building a consistent recovery routine helps prevent stiffness and ensures you’re ready for your next workout.
Hydration: Muscles rely on proper hydration to function efficiently. The colder weather may reduce thirst cues, but staying hydrated supports circulation and prevents cramps. Remember that recovery doesn’t stop at the physical level. Adequate sleep is crucial for muscle repair, with research showing that growth hormone production - essential for tissue recovery - peaks during deep sleep. Aim for 7–9 hours per night to optimize both performance and recovery. By prioritizing these strategies, you can support your muscles and joints, keep stiffness at bay, and maintain an active, pain-free lifestyle all winter long.
Nuasan Top Winter Wellness Pick: The Nuasan Muscle Relief Kit
For looking after tired muscles and stiff joints this cold season, our Nuasan Muscle Relief Kit is your perfect winter companion. With our Nuasan Active CBD Gel with its high concentration of CBD and natural plant extracts, and our Cork Massage Ball for use all over the body, both of these muscle loving products work together to provide instant relief while supporting recovery after exercise or a long day on your feet.
How to protect your skin
Winter can be a challenging time for your skin. The harsh combination of cold outdoor air and drying indoor heating strips your skin of its natural moisture, often leaving it feeling dry, sensitive, and uncomfortable. Fortunately, a little extra care can make all the difference in maintaining soft, healthy skin all season long. Here’s how to give your skin the nourishment and protection it needs.
1. Stay Hydrated Inside and Out
The foundation of healthy skin starts with proper hydration. During winter, we’re often less inclined to drink water, but staying hydrated is just as important as during warmer months. Dehydration doesn’t just make you feel sluggish—it also shows up on your skin, making it look dull and feel tight.
Stay hydrated on the go with our Nuasan Steel Water Bottle!
Pair your water intake with a high-quality moisturizer to keep your skin hydrated from the outside. Look for products that offer rich, long-lasting hydration and create a protective barrier against the elements.
2. Choose Products Designed for Winter Care
Combatting dryness requires more than just any moisturizer - it’s about using products that are specifically formulated to soothe and protect. Natural ingredients like macadamia, oat, and aloe are excellent for locking in moisture without causing irritation. Magnesium and arnica, known for their therapeutic properties, can be especially beneficial for those dealing with skin that’s both dry and sore from the colder weather.
3. Rejuvenate Your Skin with our Nuasan Active Body Moisturiser
If you’re looking for a winter skincare hero, Nuasan Active Body Moisturiser is the perfect solution. This deeply nourishing formula is enriched with premium ingredients to care for your skin and muscles simultaneously:
Magnesium and Arnica: Help revive tired muscles while reducing inflammation and supporting recovery.
Macadamia and Oat Extracts: Hydrate and soothe the skin, leaving it soft and supple without feeling greasy.
Aloe Vera: Calms irritation and adds an extra layer of hydration.
This multitasking moisturizer is designed for daily use and absorbs quickly, making it an ideal choice for winter mornings or evenings. Whether you’re braving the elements or recovering after a long day, it provides the perfect balance of hydration and relief.
By making these small adjustments to your exercise and skincare routines and choosing targeted products like our Muscle Relief Kit and Active Body Moisturiser, you can ensure your body and skin stay energized, comfortable, and protected all winter long.