Cold, darkness, low motivation? Nothing for your health

As Bayern Innovativ's health network, we want to help you get fit and active through the winter and develop healthy routines. The good news is that it often takes less time than you think for new habits to become established. After just 18 days or so, new behaviors often become an integral part of our everyday lives.

While many people take a break in winter and neglect their exercise routine, regular exercise offers numerous benefits for body and mind right now. One of the biggest benefits is the strengthening of the immune system. By improving blood circulation and activating various metabolic processes, the body can recognize and fight off pathogens more quickly. At the same time, exercise lifts the mood - a valuable effect, as winter months are typically associated with less sunlight, increased tiredness and a generally depressed mood. Exercise can be a natural booster here, reducing stress and counteracting the winter blues.

In addition, exercise during the cold season prevents training setbacks. If you take a break from training for several months, you often have to painstakingly start all over again in spring. Regular sessions keep the body resilient, muscles remain active and endurance does not decline. Many people also report that they sleep better when they stay active. Exercise helps to reduce excess energy, supports nightly regeneration and ensures deeper, more restful sleep - exactly what you need during an infection phase.

Even if it sometimes takes some effort, it is worth going outside, especially in winter. The combination of fresh air, daylight and light physical activity acts as an energy boost. Even short sessions can improve mood and concentration. The scarcity of sunlight in winter makes outdoor exercise particularly valuable, as daylight regulates hormone levels, increases alertness and reduces tiredness. It also strengthens the immune system and promotes vitamin D production - another health benefit. But only if you are fit, of course, as you should recover from a cold or flu before you really get going.

However, a few precautions are important to ensure that training outside is really good for you and doesn't become risky. The body takes longer to reach operating temperature, especially at the start of a session. Therefore, a good warm-up program should not be skipped before the workout. Gentle mobilization exercises and light, dynamic movement prepare muscles, tendons and joints for the strain and reduce the risk of injury.

The right clothing also plays a decisive role in cooler temperatures, especially for outdoor sports. The onion principle has proven its worth here to easily compensate for temperature fluctuations. Another point to bear in mind is safety in the dark. Reflective clothing or accessories such as headlamps increase visibility enormously and protect against accidents. This is a crucial point, especially in the morning and evening hours when many people are training.

Wintertime is cold season, and sometimes an infection cannot be avoided despite a healthy lifestyle. The rule then is: take it easy and give your body time to heal. The more severe the cold was, the longer the break from sport should be. As soon as the symptoms have subsided, sporting activities can be resumed slowly. Light stretching exercises or short walks are the best way to get back into it. The intensity and duration of sports units should be increased step by step after phases of illness. It is important to always listen to your own body and take its signals seriously in order to shift down a gear in good time.

Sport is a strong support for health, but it only unfolds its full effect in combination with a balanced diet. Especially in winter, when the immune system is particularly challenged, vitamin-rich foods, fresh seasonal fruit and vegetables, wholegrain products, nuts and pulses provide valuable nutrients. They support the immune system, promote regeneration and provide the body with energy for training. However, many people find it difficult to stick to their usual eating habits, especially at Christmas time: After all, cookies, mulled wine and festive meals are all part of it. This makes it all the more important to realize that health does not mean doing without, but rather a harmonious combination of enjoyment, exercise and a balanced diet.

Winter may be challenging with its cold, darkness and dwindling motivation, but this is precisely the time when it pays to stay active. Exercise strengthens the immune system, lifts the mood and ensures that we stay fit and balanced through the cold season. With the right preparation, suitable clothing and a balanced diet, exercise is not only safe, but also a valuable source of energy and well-being. So get into your onion look, make the most of the daylight and turn winter into your active time - so that we can tackle the innovations that are urgently needed next year fit and healthy.