'I'm an adventurer, here's how to dress the whole family on winter walks'

'I'm an adventurer, here's how to dress the whole family on winter walks' If you're planning a winter break, or simply some frosty walks at home, Rhiane Fatinikun MBE shares her foolproof guide for keeping the whole family warm and safe You know the phrase, "there's no such thing as bad weather, just bad clothes"? Well it's especially true on winter adventures. When temperatures plummet, it doesn't mean you need to stay indoors. The opposite, in fact, a change in the seasons is a time to discover the outdoors in a completely new way. A new study has found that a simple 30-minute walk in the outdoors can boost positivity by 46 per cent. The ‘Joy of Walking’ study from Decathlon analysed electroencephalogram (EEG) research, with results showing that ‘Green Exercise’ or regular activity outdoors can, on average, reduce exhaustion (tiredness) by 21 per cent, boost a sense of achievement by 22 per cent, and cut cynicism by 16 per cent. Dr Jack Lewis, author of the Joy of Walking study, comments: “All the evidence shows that walking outdoors is not only good for the body, but also for the brain, releasing all manners of positive effects including increased creativity and concentration and decreased exhaustion and cynicism. "From a scientific point of view, the more doses of the great outdoors people take, the better for their brainwaves.” And you can reap the benefits both at home and on holiday. Being outdoors reduces levels of cortisol and adrenaline, helping you feel calmer and more relaxed. Natural environments boost feel-good brain chemicals like serotonin and endorphins while easing symptoms of anxiety and depression. Green spaces give your brain a break from screen fatigue, enhancing working memory and cognitive flexibility. Spending time in nature - such as through the Japanese practice of shinrin-yoku (forest bathing) - encourages presence and reduces feelings of loneliness. Natural daylight helps regulate your body’s circadian rhythm, making it easier to fall and stay asleep. Regular time in green spaces supports cardiovascular health and lowers overall mortality risks. Breathing in plant-released chemicals called phytoncides and interacting with beneficial soil microbes can boost your immune function. And sunlight exposure helps your body produce vitamin D, which is essential for bone strength and immune health. Here, Rhiane Fatinikun MBE - adventurer, author, founder of Black Girls Hike, and ambassador for Mountain Warehouse, shares her top tips for kitting up in the cold. LAYERS: The three-layer warming system will keep you toasty in the cold weather. Always make sure you have a thermal base layer, a zip-up or easy-to-remove mid-layer (I love my Mountain Warehouse body warmer), and then a robust, heavy, waterproof outer jacket. DON'T FORGET A HAT: For kids, it’s super important to add a thick hat and gloves to the mix, as this is where they can lose a lot of heat. STAY BRIGHT: Nature loves colour, so always wear bright colours when out in the colder months. It will make you easier to spot in a rescue. SIT MATS: Sit mats mean you can take a break without losing heat through contact with cold surfaces. TREAT YOUR FEET: The goal is to avoid any unnecessary heat loss, so a thick pair of socks is important, too. TELL SOMEONE: And make sure you tell someone when you are due back, give them a rough idea of your route, and take plenty of snacks that you actually like, along with a lovely flask of warm drink or soup. MAKE IT FUN: A winter adventure with the family should be an enjoyable treat, so don’t hold back!