Over the weekend, we had a beautiful snowfall. After a couple of days of rest and relaxation at home, I had to get outside and enjoy the fresh air and the new-fallen snow. Fortunately, temperatures were above freezing. The ground was still covered with slush, and I put my boots on and took a walk on the trail. I made sure that I bundled up with my warm winter coat (I have different coats that are comfortable in different temperatures), my hat, my gloves, my scarf, and warmer socks than usual. People who live in cold weather climates know that no matter how hard you try, your feet may get cold and wet when you are outside.
I was excited to get out on the trail that particularly snowy day. I love the feeling of the air when it is crisp and fresh. It feels clean. I left my music at home and listened to the sound of nature, the sound of my feet as they slushed across the ground, the sound of the river flowing, the sound of the birds warbling in the trees. I listened to the sound of my breathing, and the sound of my heart beating. I listened to the messages my body was sending me as I was walking.
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| Photo by Jeanette R. Harrison, MPH |
I paid attention to my breathing because I felt like the air was heavier, although intellectually I know that it isn't. I live at a higher altitude now than I have for a couple of decades -- almost 2,000 feet higher. That means I have to be more cognizant of my breathing and the air density. When the air feels lighter, which means I feel like breathing is harder, I take things a little slower. (Even at lower altitudes, I could notice a change in the barometric pressure and the air density.) I actually took a short break about an hour into my walk to give my breathing and heart rate a chance to adjust to the weather.
Since it was cold weather, I walked slower, too. I usually walk between an 18-20 minutes mile, at a casual pace. On colder days, I slow it down a few minutes. I was mindful of icy or slick patches on surfaces. Oftentimes, we think about asphalt and other human-created pathways challenging us. Natural terrain can be equally treacherous. Trying to avoid slippery sidewalks by walking on grass or along dirt paths, can just as easily lead to sprained ankles, knees, or a fall. A slower pace enabled a good heart rate and still allowed me to be aware of my surroundings, which benefited me the next day.
Finally, I really paid attention to my body that cold day. I enjoy the winter weather, and I also know myself and my body well enough that I went home when I started feeling fatigued. That enabled me to work out more often and not spend too much time or too many days recovering. When I arrived home, I drank a glass of water and immediately removed any wet clothing or shoes. Then, I was able to get up and do it all over again the next day.
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