Winter in Scandinavian, or how to survive the most difficult time of the year in good health and fine form

Winter is coming. And with it, grey, short days. Cold and damp. Many people would rather wrap up in a blanket and wait it out. Others dream of hibernation. Still, movement is important. For your own good. Take the example of people living in the north.

If you have to learn, learn from the most experienced. From countries that have to face much harsher winters than ours, even lower temperatures and less light. Obviously, we’re talking about Scandinavia.

Discover 6 ways to get in shape in winter, straight from our Baltic neighbours:

  1. No such thing as bad weather

Toughening the body is the basis for winter activity. Scandinavians know this, and even allow their youngest children to acclimatise to the cold climate by taking them out in their strollers. So if you don’t want to spend the coming months running from doctor to doctor, make peace with the cold and go for a long walk in the forest. Of course, we often work hours that mean we only find time for physical activity when it’s dark. But you can always take a longer route to the office or get off a few stops earlier and take advantage of the city lights.

At home, you can also toughen up your body by using alternating cold and warm streams of water in the shower. Remember that this practice is not recommended for people with cardiac problems and hypertension, or those who are prone to fainting or erythema.

  1. Sauna

Scandinavia has given us another practice that helps to boost the body’s immunity. We’re talking about the sauna, of course. The list of benefits it offers is even longer and includes removing toxins from the body, “revving up” the metabolism and improving the condition of the skin. There is also a long list of contraindications, so we recommend reading up on the topic or consulting with a doctor. It’s worth looking into, because the sauna is an extremely effective and pleasant method of boosting your fitness and immunity, and its availability – especially in cities – is increasing. Fortunately – unlike the Finns – we don’t have to run out into the snow at the end. A shower, using cool and then cold water, is enough.

  1. No excuses 😉

Scandinavia is famous for Nordic walking and winter sports, but sometimes the conditions outdoors are not conducive to outdoor activities – for example, during icy weather. One solution is… the TV. But this is absolutely no substitute for movement, and functions more as a tool of inspiration and window to the world. Videos of the world’s most beautiful cycling and running trails are available online. All you need is a bike or elliptical cross trainer positioned in front of the TV to give yourself a fantastic workout. On increment days, you can also visit the local gym and join a group class, which for many people is more motivating than working out alone. 

  1. Quality over quantity

The traditional Scandinavian diet includes a lot of oily sea fish. Although they are often accompanied by vegetables, they still instinctively seem quite fatty. And that’s good! These are healthy omega-3 fats that support us through the difficult winter months. The vitamin D in seafood also plays a significant role in immunity.

You can also find inspiration in our own Slavic cuisine. In the absence of fresh local vegetables, pickled foods are the perfect addition to your winter diet. They are real vitamin bombs that support immunity building. Thanks to their lactic acid content, they are also a natural and very tasty probiotic. Although pickled cucumbers and cabbage appear most often on our tables, the list of vegetables and even fruits suitable for pickling is long. Cauliflower, white radish, bell pepper and zucchini are perfect for pickling. Among fruit, apples, pears and lemons, available in Poland in the winter, make good choices.

Since we are talking about fruit, don’t forget the other members of the citrus family. Even the unassuming and low-calorie mandarin orange provides vitamins C, E, B vitamins and many others.

It is really important to focus on the quality of your diet in winter. You can’t improve your immunity based on an overly restrictive menu or elimination diet. However, you do need to keep track of your calories – staying at home more often and wearing loose-fitting sweaters keeps us from noticing how quickly we are gaining weight.

  1. Skin deep protection

It is no coincidence that we often use Norwegian or Swedish cosmetics in winter. The inhabitants of the north are well aware that any effort put into protecting the skin from the harsh conditions of winter pays off all year round. It is not only important to apply a thick protective layer, but also to remember about UV filters.

Skin also needs to be protected indoors. Due to heating, it is exposed to much more dryness than in warm months. The key word here is moisturisation. In order for the ingredients of these creams to have a chance to work properly, apply them after a peeling or dry brushing treatment – a cosmetic hit in recent years. The result is smoothed, toned and... glowing skin. It’s a better practice on cold days than a hot bath, which also dries skin out.

  1. In a winter mood

We’ve imported another trend from Scandinavia – this time more related to lifestyle than physical activity. We mean hygge, of course. The term refers to a celebration of moments in which we simply feel good – an evening with a good book and scented candles, a homemade dinner with the family, lazy mornings with aromatic coffee. Although the experts agree – even during the cold months, you shouldn’t stop being active, and winter hibernation is better left to bears – the aura is conducive to slowing down, focusing on relaxation and taking care of oneself. Listen to this need and practice hygge with confidence. Your body and your mind will thank you, and when spring rolls around you will be rested and brimming with new energy.

Ha en trevlig vinter! Have a good winter!