Author: Juliet Balkian / Master Student of Global Health Program, National Taiwan University

In November of 2023, my dorm held an activity called Sports Month where dorm residents could form a team and submit a time log of their exercise per week. Teams received one point for every 15 minutes of exercise with a cap of 20 points per week and the option to gain a bonus point from participating in a communal jog on Thursday evenings. The team with the most points at the end of the month would receive up to 400 NTD worth of cafeteria vouchers. As an avid member of the NTU Ultimate Frisbee Team, NTU Gymnastics Club, and a regular indoor rock climber, I happily participated, grateful for the opportunity to finally make monetary gains from my physical ones. When scanning over the dorm’s final point log though, I noticed that the majority of the teams who registered entered little to no points at all, and the most prevalent activity was running. Whether those who registered simply forgot to enter points or gave up on exercising, I do not know. What I do know is that it can be very hard to stay motivated to exercise in cold and rainy weather. Being outside is simply less convenient and more uncomfortable. The average activity of undergraduate and graduate students is also heavily impacted by midterm and final exams, and it can be easy to neglect mental and physical health needs. I find that making exercising and other wellness practices as simple and casual as possible is a great way to maintain health during the winter months.

Transportation is the first method of casual exercise. If you can help it, bike to local destinations as opposed to driving, bussing, or taking the MRT. My distance cap is usually 8 km, but it depends on the rain severity. A sprinkle for a few kilometers is fine, but a downpour is not as doable. Biking is cheap and convenient thanks to Ubikes, and Taipei is wonderfully flat, allowing for fairly mild rides if you are not in a time crunch. Commuting via bike allows for healthy sun exposure, practice with urban orienteering, and mental engagement while navigating traffic and pedestrians. It is also easy on the joints and more efficient than walking. With the drop in temperature, it is beneficial to don a hat and maybe gloves before cycling to make the experience as comfortable as possible. This is especially important if biking at a moderate pace which can work up a sweat but increase windchill. If biking in the city is a bit intimidating, grab a confident friend to accompany you and make it a group activity.

Another low-effort way to exercise is to incorporate it into your daily routine. There’s adjusting your commute method to be more physically strenuous, but you can also take a detour on your way home directly to a sports facility. That can be a commercial gym, an athletic field, a public park, or, my favorite, a civil sports center! Each district in Taipei and New Taipei has its own civil sports center, and using the many facilities is very affordable. The sports centers have traditional gyms with treadmills and free weights as well as swimming pools, badminton courts, and sometimes even synthetic rock walls for climbing. Public parks like Da’an Forest Park, Huashan Creative Park, 228 Peace Memorial Park, Wenshan Jingmei Sports Park, or even the Chiang Kai-Shek and Sun Yat-Sen Memorials have beautiful grounds to get your steps in and stretch at. Instead of going home after class or work, going straight to an athletic venue removes the obstacle of having to leave your comfortable home and brave inclement weather again. Just remember to pack the appropriate clothing and gear before you leave your house in the morning. An umbrella and some hand warmers are recommended.

Before setting off to exercise, warming up your muscles is a must in these cold temperatures. It does not matter how light the jog is or if you’re just playing a game of pick-up basketball, some dynamic stretching can easily prevent injuries like strains and tears. Stretching throughout the day can help keep your body prepared for more intensive movements and maintain general mobility to avoid nerve spasms. Some examples include gentle yoga in the morning, hourly ceiling reaching and toe touching at your desk, and arm circles and squats during lunch.

Sleep and nutrition should supplement regular exercise. Adequate sleep can prevent illness and support muscle healing and growth, and feeling well-rested leads to better overall performance in and out of the classroom. Different people need varying amounts of sleep, so whether you feel best with seven or eleven hours, try and get them in. Nightly rituals like journaling, reading, or minimizing screen time after a certain hour can help to encourage sleep schedule adherence. Nutrition-wise, it is hard to stick to a certain diet with all the delicious foods winter time has to offer. Putting pressure on yourself to only consume certain types of foods or a set amount of calories per day can increase stress and lead to feeling guilty about your choices. Remember that your body uses food as fuel, so what you consume should be nourishing. You could stop and get a piece of fruit at a stand or even a 7/11, drink warming soups, and maybe get extra ginger in your dipping sauce for immune support. You should also eat what you want to nourish your soul and feel satisfied and happy. Buying a seasonal milk tea with copious toppings or getting a bowl of 熱甜湯 is a quintessential part of winter life.

Always remember that adopting new habits is not a linear process and that you don’t have to do it alone. Reach out to friends, classmates, and colleagues if you find yourself needing some support. Community is great for maintaining accountability and making the hard days easier. Winter may be cold and gloomy, but nothing beats the warmth of good company.

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