Don’t be fooled by cool weather — while it seems like the time of the year to slow down and get cozy, it’s important to keep your activity level up like it’s summer all year long. Physical activity is crucial for heart health. It lowers blood pressure, reduces the risk of heart disease, naturally improves your mood, and helps to maintain a healthy weight. Consistency is key — the body benefits most from steady, regular exercise rather than sporadic bursts of intense activity. Checkout the following tips to stay active as the warmth of summer fades and cooler days settle in.
Embrace the Outdoors
With preparation, it’s easy to enjoy the beautiful fall weather. Here are some tips to enjoy outdoor activities:
– Layer Up – As you warm up outside on a cold day, it’ll be easy to stay comfortable if you dress in layers. Moisture-wicking materials should be first, then insulating layers, and finally, a windbreaker or rain jacket if needed.
– Take Advantage of Daylight – Shorter amounts of daylight are arguably the worst part about colder days. Strategically timing your workouts with optimal lighting can help you soak up some vitamin D and help boost your mood.
– Explore Fall Activities – Checkout pumpkin fields, apple picking, and hayrides. Walking around outdoors for a day is plenty of activity to get your heart pumping. If you can’t make it to one of these activities, aim for some kind of activity for at least 30 minutes each day.
– Warm-Up Thoroughly – Warming up before enjoying the invigorating cooler weather is vital to help prevent injuries and ensure your heart is primed up to keep your body moving.
Indoor Options
If it’s too much to get outside, indoor exercises can be just as effective for your heart health. There are countless online resources for exercise routines in the comfort of your own home. From yoga to high-intensity interval training (HIIT) at any level, you can find what best fits your personal fitness journey.
Adding a social element to your workouts might get you more active. Joining a gym can give you this option. Many offer group classes and use equipment that you may not have at home. Swimming is a great pick for heart health that is low impact and easier on your joints.
Finding an indoor track or using a treadmill are also options for those who prefer to walk or run.
Listen to Your Body
No matter how you choose to exercise, it’s important to listen to your body. Cold weather can place extra strain on your heart, especially when completing high-intensity workouts. If you have a heart condition or would be considered at risk for heart complications, talk with your doctor before starting a new exercise routine. Pay attention to signs of overexertion — things like chest pain, shortness of breath, or dizziness. Don’t hesitate to slow down or take a break.
Don’t let cooler weather inhibit your fitness. Staying active is crucial for cardiovascular health, and with some planning, you can continue to stay active indoors or outdoors. Embrace the season, stay consistent, and keep your heart in motion.
by David Ambrose, D.O.
UPMC Heart and Vascular Institute
David Ambrose, D.O., is a cardiologist with UPMC Heart and Vascular Institute and sees patients at the Health Innovation Center, 740 High St., Williamsport. To schedule an appointment with Dr. Ambrose, call 570-321-2800, and to learn more about UPMC Heart and Vascular Institute services, go to UPMC.com/HeartNCPA.
