Sport and exercise can be hindered by illness, injury and festivities during this time of year.
Our goal is to make sure that nothing holds you back! This winter, make sure your health is in tip-top shape with our health checklist.
1. Exercise regularly
It’s cold outside, it’s dark in the mornings and evenings, and it’s generally more difficult to get out of bed. It’s true. However, exercise has an endless list of benefits. You will benefit from it in terms of your physical and mental health, as well as being able to de-stress. Be prepared with a back-up plan if your exercise routine suffers during this cold spell. Take a gym class instead of opting for a run in inclement weather, if you aren’t looking forward to running in the cold and rain.
2. Plan your strategy
The importance of exercise can’t be overstated, but it must also be realistic. As the days get shorter, it can be easy to take on too much and burn out during the winter season. You should make a training plan for the next few months – that way you can manage your time and plan your training accordingly. Stick to your training plan once you’ve made one and don’t overdo it. Illness strikes when we least expect it!
3. Warm up
Take precautions this winter to avoid getting cold! What’s the most effective way to stay warm during a workout? Hot drinks need to be installed. There is no rule that says sports drinks have to be consumed cold. ZERO Protect Hot and ZERO Zero are among our favorites. The tabs can be added to a flask or used as a post-workout treat.
4. Prepare your gear for winter
Even in cold weather, you’ll sweat during exercise, but when you first start out, you’ll get cold, which will make it more difficult to warm up. Prepare for the cold by wearing gloves, hats, thick leggings, and multiple layers that you can remove as you walk. Keep safety in mind as well. You’ll be better seen by pedestrians and traffic when you wear high-visibility reflective gear in the dark mornings and evenings.
5. Hydrate yourself
As you exercise, your body loses more than just water. You also lose electrolytes that keep you hydrated and able to move. In cold weather, it’s easy to forget to hydrate, but layering up will cause you to sweat more and deplete vital electrolytes when exercising. Stay hydrated during exercise by adding ZERO electrolyte tabs to your water bottle.
6. Recover your muscles by allowing them to rest
Provide your muscles with the protein they need to recover so they don’t get injured. Post-exercise recovery drinks contain protein, which contributes to growth and maintenance of muscle mass. Tip no.4 suggests rewarding yourself with an indulgent hot chocolate recovery drink. Our Recovery Drink Chocolate powder can be dissolved in warm milk (without bringing it to a boil). Add marshmallows for an extra treat! Do you like your post-recovery drinks cold? It’s no problem. Recipes for satisfying smoothies are also included.
7. Rest well at night
Getting enough sleep is critical during the winter, even if you don’t hibernate. When training for a marathon or half marathon, Running with Us recommends getting more sleep.
8. Make sure you eat healthy foods
Your immune system will be boosted if you eat a wide variety of fruit and vegetables. The more variety you eat, the more vitamins and minerals you consume. Echinacea, ginger, and turmeric are also excellent ingredients to include in your diet.
9. Take vitamin C supplements
There are many health benefits to vitamin C. However, it plays a particularly significant role in maintaining the normal function of the immune system during and after intense physical activity. You may want to consider taking ZERO Protect to ensure your daily allowance is met.
10. Take vitamin D3 supplements
As the days get shorter and the sun is less available in the winter months, we get less vitamin D. Your immune system needs vitamin D to function properly, so it is important to supplement your diet with it.
You can stay hydrated with ZERO Protect, an advanced electrolyte immune tablet that also provides your body with the nutrients it needs during the winter months. You can choose from two great-tasting variants: Orange & Echinacea or Turmeric & Ginger
Furthermore, ZERO Protect contains sodium and potassium for hydration, as well as vitamin C and vitamin D3 for immune support.