Retha Harmse explores safe outdoor exercise activities to keep you active in the colder months.
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Physical activity plays a critical role in maintaining optimal health, particularly during the winter season.
For those managing diabetes, staying active isn’t merely a suggestion, it’s a fundamental aspect of effective diabetes care. However, the colder weather brings its own set of challenges, impacting blood glucose levels and overall well-being.
During winter, the shorter daylight hours and cooler temperatures can deter even the most dedicated individuals from engaging in regular physical activity. Additionally, fluctuations in blood glucose levels due to the cold weather pose additional hurdles for those with diabetes. Therefore, it’s essential to explore a variety of indoor and outdoor exercise options tailored to various preferences and fitness levels.
Whether you prefer indoor workouts or outdoor adventures, there’s something for everyone to stay active and healthy throughout the winter season. Let’s delve into these options to help you maintain your physical fitness and blood glucose control during the colder months.
Outdoor exercise ideas
Benefits of outdoor exercise in winter
While South Africa’s winter may not have the concern of snow-covered landscapes, it may still be really hard to continue the exercise habit, but exercise remains crucial for people managing diabetes.
Venturing outdoors during winter allows you to benefit from exposure to natural light, which can regulate your sleep-wake cycle and improve mood. Breathing in fresh air can also boost your energy levels and overall sense of well-being, making outdoor exercise an excellent choice for maintaining physical and mental health during the cooler months.
Walking
Walking outdoors in winter offers numerous health benefits. It provides an opportunity for physical activity while allowing you to enjoy the beauty of nature. To ensure a safe and enjoyable walking experience in cooler weather, dress warmly in layers, wear appropriate footwear and consider walking during daylight hours for maximum exposure to sunlight.
Hiking
Winter hiking allows you to explore scenic trails and connect with nature while reaping the health benefits of physical activity. Choose trails suitable for your fitness level and take precautions, such as wearing sturdy hiking boots, packing adequate water and snacks, and checking weather conditions beforehand.
Sports
Consider activities such as trail running, mountain biking, or beach volleyball, depending on your location and preferences. These outdoor sports provide opportunities for cardiovascular exercise, muscle strengthening, and co-ordination improvement while enjoying the beauty of the South African landscape.
Tips for safe and effective winter exercise
Blood glucose management
Maintaining stable blood glucose levels is crucial during winter exercise. Before physical activity, check your blood glucose levels to ensure they are within a safe range. Monitor regularly during exercise, as cold weather can affect insulin sensitivity and glucose utilisation. Have fast-acting carbohydrates on hand for hypoglycaemia and be ready to adjust insulin dosage as needed. After exercise, monitor again for post-exercise fluctuations and take appropriate action.
Dress appropriately
Proper attire is essential for comfort and safety during outdoor exercise in winter. Dress in layers to trap heat and regulate temperature effectively. Start with moisture-wicking base layers, insulating layers for warmth, and finish with a waterproof and wind-resistant outer layer. Wear thermal socks, gloves, and a hat to keep extremities warm and choose breathable fabrics to prevent overheating.
Hydration and nutrition
Stay hydrated by drinking water regularly before, during, and after exercise, even in cooler temperatures. Fuel your body with healthy snacks containing carbohydrates and protein before and after winter exercise sessions to replenish energy stores and support muscle recovery. Choose nutrient-dense options, such as fruit and nut butter, yoghurt with granola, or a small handful of biltong and cheese sandwich.
Safety precautions
Exercise safely by checking weather forecasts and avoiding extreme conditions. Dress appropriately, use reflective gear and lights in low-light conditions, and inform someone of your exercise plans. Consider exercising with a buddy or group for safety and motivation and be prepared to modify or postpone your workout if conditions become unsafe.
Insulin storage
During the winter months, proper insulin storage becomes even more crucial for people managing diabetes. Fluctuating temperatures can affect the efficacy of insulin, potentially leading to inadequate blood glucose control. It’s essential to store insulin at the recommended temperature range of 2°C to 8°C (36°F to 46°F) to maintain its potency.
However, extreme cold temperatures, such as those experienced during winter, can cause insulin to freeze, rendering it ineffective. To prevent this, store insulin in a cool but not freezing environment, away from direct sunlight and sources of heat. Insulated bags or containers can help protect insulin when travelling outdoors in colder weather.
Additionally, be cautious when storing insulin in vehicles or other unheated spaces during winter, as temperatures can drop significantly, compromising insulin quality. By following these guidelines, people with diabetes can ensure that their insulin remains effective, enabling them to manage their condition successfully throughout the winter season.
Support, share and care
In conclusion, prioritising physical activity during the winter months is essential for people managing diabetes. Through a variety of indoor and outdoor exercise options, you can maintain physical fitness and blood glucose control during the colder months. Remember to prioritise safety, monitor blood glucose levels, dress appropriately, stay hydrated, and take necessary precautions when exercising outdoors.
As you embark on your winter exercise journey, share your favourite activities and tips. Your insights may inspire others in your community to discover new ways to stay active and thrive with diabetes during the winter season. Let’s support each other through our wellness journeys and enjoy the benefits of a healthy, active lifestyle year-round.
MEET THE EXPERT
Retha Harmse is a Registered Dietitian and the ADSA Public relations portfolio holder. She has a passion for informing and equipping the in the field of nutrition. She is currently in private practice in Saxonwold, Houghton and believes that everyone deserves happiness and health and to achieve this she gives practical and individual-specific advice, guidelines and diets.
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