Many people find winter a challenging season. The colder, wetter weather interferes  with our usual exercise routines; it can make our journey to work longer, more disrupted and less pleasant; and it piles on the pressure with parties and family gatherings. For some this can add up to a clinically recognised condition called SAD – Seasonal Affective Disorder. Whatever the cause of your seasonal stress, the inclement weather also limits our access to one easily available mental balm: the natural world.

Access to nature – and this can be a full day of hiking through pristine forests or simply a walk up the road admiring your neighbours’ front gardens and wildflowers growing in cracks in the pavement – has a profound positive effect on our mental health. From the simple impact of getting out of the house to breathe fresh air, to the benefits of light exercise, to encouraging you to adopt a mindful attitude by focusing on the world around you. Even the patterns plants naturally grow into can be calming for our brains to process compared with man made structures

Today we’re taking a look at how you can continue to get outside and enjoy a walk to ease stress and anxiety, up your vitamin D levels and help support a low mood even in the depths of winter.

Dressing for the Season

One reason people retreat into their homes is that the outside world becomes simply inhospitable: too cold and wet to enjoy a walk. Fortunately you can surmount those challenges by planning ahead of time and making sure you have the right clothes for the occasion.

The key to a successful winter walk is layering. You need an inner layer, an insulating layer and an outer layer. Your inner layer is all about keeping you comfortable: any fabric that touches your skin should be chosen for its ability to wick moisture away to prevent the build up of perspiration. Your middle layer is for insulation – wool is a good choice here, and you can tailor the thickness to the temperature outside, and how cosy you’re going to need to be. It should also be easy to get your insulating layer off and on to maintain comfort as you go. Your outer layer is about protecting you from the weather so pick something wind and rain proof!

Properly wrapped up like this, you’ll be able to keep on enjoying long hikes or short walks whatever the winter throws at you.

What to Bring

If you’re taking a long walk in winter there are several things you’ll need to remember to pack with you – many of them not so different from what you’d have to consider in more clement weather.

Food and drink, a map and elementary first aid supplies are all important. In the winter you’ll need to think about the weather more – keep that map sealed up in a plastic pouch, and consider bringing a thermos of hot tea to warm you up rather than cold drinks. One thing you can’t discount is dehydration – being wrapped up against the cold can actually dehydrate you significantly, as recycled body heat leads to increased perspiration. Be ready with water and a rehydration aid like ORS to avoid getting into the kind of difficulties that can ruin a walk.