The colder, the windier, the rainier, the greyer, the harder it gets to get outside. Yes! However, time outdoors does not become less important to our circadian rhythm, cognitive function, mood or well being during the winter. It remains a crucial, and even more so at this time of year, element. You are reading Part 3 of the Winter Wellness Series.
The lower intensity of the winter sunlight means all the more reason to spend more time outside to ensure we are getting enough vitamin d and natural light stimulation to support sleep/wake cycles and all the other functions of our body. 80% of our cells operate on a timing schedule! That is 80% of the cells in your body need to know what time of day it is and we get this from safe exposure to natural light.
An important note is to be mindful of severe temperature drops and the importance of keeping your core body temperature at a safe level to avoid hypothermia. This article is not to encourage unsafe behaviours that result in sickness. This is to remind us to still get that walk in, even when we need to put a jacket on to be comfortable doing so. Know thyself in understanding what is and isn’t for you, be responsible in prioritising your own health and safety as you read on.
Our bodies were designed to experience ranges of temperatures and to respond to these, setting of beautiful cascades our our bioloogical response. Just as a muscle must respond to strength demands in the gym to come back stronger and healthier. Due to today’s ‘comfort crisis’ and living in constantly temperature controlled rooms we are missing out on important hormonal signalling through pathways in the body that can only be activated through cold exposure. Just 10 minutes exposure to temperatures between 10 and 16 degrees celsius is enough to encourage some of this cell signalling that will improve metabolic function, mood, sleep and other hormonal systems.
If you needed more benefits of spending time outside:
- Decrease anxiety levels by spending time in nature, switch off your phone, breath in the fresh air and be rather than do.
- Enhance the quality of the time you spend with loved ones without the distractions of TV and other technology.
- Avoid sensory overload by putting yourself in a more natural environment to unleash creativity and problem solving capabilities.
What does getting outside this winter look like?
- Pack the car with blankets, rugs, thermos and set off to find a spot to watch a winter’s sunset with your friends, partner or solo!
- Organise a hike with friends. Trust me, they will eventually be stoked you got them out even if it takes a some creative convincing.
- Getting that walk in the morning before the day unfolds to set you up for a day of high performance.
- Doing your workout outside, perhaps an achievable 10 minutes of body weight HIIT? Or some yoga in those awesome, woollen leggings.
Winter is the perfect opportunity to develop mindset. It is a signalling to yourself that the weather does not determine your actions, you determine your action! That you are driven more by internal desires and commitments to health than external drivers. It is the keeping of a promise you make to yourself to uphold the healthy habits or walking, getting natural light and air.
Further reading and Resources
Burns, A. C., Saxena, R., Vetter, C., Phillips, A. J. K., Lane, J. M., & Cain, S. W. (2021). Time spent in outdoor light is associated with mood, sleep, and circadian rhythm-related outcomes: A cross-sectional and longitudinal study in over 400,000 UK Biobank participants. Journal of Affective Disorders, 295, 347–352. https://doi.org/10.1016/j.jad.2021.08.056
Dettweiler, U., Becker, C., Auestad, B. H., Simon, P., & Kirsch, P. (2017). Stress in school. Some empirical hints on the circadian cortisol rhythm of children in outdoor and indoor classes. International Journal of Environmental Research and Public Health, 14(5), 475-. https://doi.org/10.3390/ijerph14050475
Klimek, K., Bugla, K., Gabryel, Ł., Wikarek, A., Dołęga, J., Grabarczyk, M., Kosińska, P., Rybak, J., Magiera, B., & Grabarczyk, A. (2024). Exploring the benefits of cold exposure in health and athletic performance – review of articles. Journal of Education, Health and Sport, 55, 52–72. https://doi.org/10.12775/JEHS.2024.55.004
SaeYond Health 
so many good ideas can’t wait to get out there.
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Yes! Make Winter yours xx
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