Getting ready for winter

For individuals over 40, staying healthy in winter goes beyond just getting to the gym; it requires a holistic approach that includes nutrition, rest, and recovery. Winter can pose unique challenges, from reduced sunlight and lower energy levels to increased exposure to seasonal illnesses, all of which make self-care essential. Here’s a few tips on how to support overall wellness through nutrition, rest, and recovery alongside regular gym training.

1. Nutrition

Eating nutrient-rich, balanced meals is critical in winter to support both immune health and workout recovery. Protein is a building block for muscle repair and growth, so make sure to consume enough high-quality protein, aiming for about 20-30 grams per meal from sources like lean meats, fish, eggs, and plant-based options. Winter produce like leafy greens, sweet potatoes, and citrus fruits can provide essential vitamins and antioxidants, which boost immune health and aid recovery. Vitamin D is often deficient in winter due to less sunlight exposure. Low levels of this vitamin are linked to weakened immunity and reduced muscle function. Consider incorporating vitamin D-rich foods, like fatty fish or fortified dairy, and speak with a healthcare provider about supplements if needed. Omega-3 fatty acids, found in fish and flaxseed, can help reduce inflammation, which can ease muscle soreness from workouts.

2. Rest

When we talk about sleep and rest during the winter months I instantly think of a huge brown bear hibinating in a cave. However rest isn't just about sleep. Rest is as important as exercise for over-40 individuals, especially during the winter months when energy levels might be lower. Aim for 7-8 hours of quality sleep each night, as sleep is essential for muscle recovery and hormone regulation, including testosterone and growth hormone, which play roles in muscle repair. Good sleep hygiene, such as a consistent sleep schedule, a dark, cool room, and limited screen time before bed, can improve the quality of rest. But don't forget to sometime just rest, that is to take a break and relax. By doing so we lower our stressors and allow our body and mind to recover.

3. Recovery

I am emphaising the the significant role of recovery. Recovery strategies are critical to prevent injury and ensure sustained fitness progress. Incorporate active recovery sessions, such as light stretching, yoga, or low-intensity cardio on rest days, to reduce muscle stiffness and support flexibility. Winter’s cold temperatures can increase muscle tightness, so a proper warm-up before workouts is essential to prevent strains. A post-workout cool-down can also help reduce soreness and improve circulation. Consider foam rolling or massage therapy to reduce muscle tension and support faster recovery. Regular hydration, even in cold weather, is necessary for muscle function and metabolic processes. Also, don’t ignore the signs of fatigue; if soreness lingers or energy drops, it’s a sign the body might need an extra rest day. Listening to your body and allowing time for full recovery can prevent burnout and ensure you stay active and healthy throughout winter.

I always tell my friends and clients that the next training session starts the minute we finish the one before. I am not necessarily referring to completing extra mobility exercises or mediation, or incorporating a complex daily routine; we just need to allow our bodies to recover and repair both physically and mentally. We need to regularly separate ourselves from training or work and, importantly, we need to like it. So make sure you do something relaxing and fun. For me, this is just watching a movie with the family on a Sunday afternoon - sets me up for another round of hard work.

If training tips in the winter months is what you are looking for there are plenty of options in the big wide world web. For starters try Ten, they provide simple tips to training when the duvet is calling.