Prepare the body for winter

Whilst evenings are still light and days are mild.. it's a good time to get the body ready for winter. During autumn as the days get shorter and colder we tend to close in on ourselves resulting in poor postures. We also tend to stay behind closed doors away from natural light and in heated houses this cause us to get the winter blues.

Here are 5 top tips for preparing the body and mind for winter:

1.      Get adequate quality rest

When asked how he kept happy the Dalai lama revealed that he sleeps a good 9 hours a day. Many studies have shown that sleep deprivation can be detrimental to both our mental ability and our immune system amongst other things. The key to good quality sleep is a gentle night time regime. Performing some gentle stretches, particularly of the leg muscles will allow the body to unwind. Spending 5 minutes before bed focusing on the internal sensations of the stretch will also help the mind unwind by distracting it from the constant automatic thought patterns that are with us through the day.

2.    Learn to Breathe, fully and deeply

As it starts to get cold and we wrap ourselves up in big jumpers and coats our shoulders tend to hunch forwards closing down the front of the ribcage. This affects our ability to breathe properly. Poor breathing patterns can impact our body’s movements causing imbalances in our muscles and resulting in injury and pain. Abdominal breathing has also been linked to the activation of the parasympathetic nervous system which  encourages our body to digest, rest and restore.

 In a recent study (Ma et al, 2017) those who had received sessions in diaphragmatic breathing had lower levels of stress hormone cortisol, greater attention span and higher mood. Diaphragmatic breathing requires the upper stomach to inflate outwards as you breath in. To practice place your hands on the upper stomach and relax the body, as you breath in feel your hand moving outwards away from the body and as you breath out feel the hand coming back in.

3.      Check your posture

Poor posture can affect our bodies in many ways, from shallow breathing (as discussed above) to imbalanced muscles. In addition our posture may determine the way we feel. When we stand slouched we may feel depressed and lack energy however, when we stand tall and open we may feel more energised and uplifted. Importantly bad posture can also result in a lack of adequate blood to both the body and the brain. In our society we tend to stick our head forwards, this slightly compresses on the arteries at the back of the neck and can be a cause of headaches. To check your posture stand with your back to a wall and see if you can line up the back of your head, the back of your ribs and the back of your pelvis. If it feels uncomfortable in your neck you may have a forward head posture.

4.      Find something you enjoy

As winter draws in it is harder to get motivated to go out and do things, particularly exercise. The trick is to find something that you enjoy. Group classes and social activities such as yoga, Pilates or organised walks will help to keep you motivated through those winter months. The government’s current recommendations are to exercise for 30 minutes a day. A good brisk walk in nature will help improve your mood, decrease stress and improve your circulation.

5.      Get yourself an early morning routine

When you wake up, rather than reaching for your morning caffeine hit why not do a few minutes of exercise. Even gentle movements will serve to awaken the nervous system, stimulate your muscles and increase circulation. Try getting into a routine now whilst it is still relatively light in the mornings. A few gentle reaching, stretching and swinging movements will help increase the blood to your brain, making you more alert and in a better mood. Try and listen to the sounds of the birds as you do your morning stretches, this helps to focus your mind and is a form of informal meditation or mindfulness.