Seasonal Changes: Are you still moving?

Seasonal Changes: Are you still moving?
By: Terri Schmitt PhD, APRN, FNP-BC, FAANP
Executive Director, NPACE

The shortening of days is upon us! Changes in temperature, length of sunlight, and sun exposure overall will alter for much of the U.S. Seasons changing means I observe a decrease in physical activity in many of my patients. This made me wonder about healthcare providers and nurses. How many of us slow down physical activity in fall and winter? Further, how many of us are exercising on the regular now? I know exhaustion, pain, and limited time/ space/ accommodations to safely exercise can impact movement.

We know the USDHHS recommendations of 30 minutes of moderate to vigorous exercise 5 days per week.¹ However, one of the largest studies to date with over 100,000 participants found those who exercised at 3 to 4 times above this recommendation at a moderate or higher intensity level had the best life outcomes. Note, these were people who exercised outside of work and did not count their work physical activity. People who noted their job was active did not do as well. The bottom line is, just because you walk at work and feel like you are on your feet – does not help improve health outcomes.^2.  

If you are working 12 hours at a time, shift work, or don’t want to go to the gym due to time or fear, here are some suggestions.

• YouTube is your friend. There are many free, excellent videos which can be starting points for anyone to build strength and do cardiovascular activity of varying lengths and fitness levels.
• Tracking helps hold us accountable. We are all on our phone’s multiple times a day. Use a free app like MyFitnessPal and track.
• Do something fun! If you like dancing, find a Zumba or hip-hop exercise video or find a local class. If you like being on your bike but the winter is too cold and dark, find a spin class to join.
• For 3 days on 12-hour shifts workout before the first shift and rest the second 2 if you are feeling tired. Then, resume workouts the first day you are off.
• If you work evenings or nights, find a 24-hour gym.
• Take breaks in the day and get something in. Three to five 10-minute breaks of stairs, chair yoga, stretching, fast walking through your work building, etc. can change your outlook during the day, clear your mind, and allow you time after a shift to unwind.
• Be an example. Do what you are asking your patients to do.
• If you like outside, find outdoor winter activities to enjoy and bundle up! Snow walks, making snow angles/forts/playing outside, cross country skiing, snowshoeing, hiking, and many other activities can be very enjoyable.
• Pain and disability can limit. Find local resources, participate in classes which allows you to move from a seated position, find a differently abled accessible indoor pool for winter.
• Get a buddy and show up for them and yourself. Everything is better with friends!

Moving helps us all and can help improve sleep, mood, calm anxiety, improve metabolism and endocrine hormone balances, decrease inflammation and it just makes you feel good!

NPACE wants to help! Check out our YouTube channel and join us for some non-threatening yoga and stretching. Or better yet, join us on site in November in Dana Point California and get in some wellness and activity in a warm location.

Post and tell us how you are moving throughout winter on our social media. Finally, tell us how you stay motivated and how you motivate patients to move throughout winter.

References

1. S. Department of Health and Human Services (2021). Physical Activity Guidelines for Americans. Retrieved from https://health.gov/our-work/nutrition-physical-activity/physical-activity-guidelines/current-guidelines
2. Berg, S. (2024). Massive study uncovers how much exercise is needed to live longer. American Medical Association. Retrieved from https://www.ama-assn.org/delivering-care/public-health/massive-study-uncovers-how-much-exercise-needed-live-longer