WINTER EXERCISE IDEAS

Winter can be a tough time of year to keep physically active and exercising on a regular basis. We get it! It’s cold and dark and not ideal to spend time outdoors. Instead of making excuses to stay cozy inside and hibernate all winter long, here are some creative ideas for staying active as temperatures drop.

Regular physical activity keeps muscles engaged and bones strong, helps manage weight, conditions your heart and lungs, improves cholesterol and blood pressure, increases energy, reduces stress, improves mood and sleep, and reduces risk for many diseases like heart disease, diabetes, hypertension, and cancers. Don’t you want these benefits all year round?

Here’s how!

The recommendation for physical activity for adults is 150 minutes per week. This breaks down to 30 minutes/day, 5 days/week. However, some exercise is better than none. So if you are feeling short on time, try to fit in 15-20 minutes as many times during the week as you can.  Even 10 minutes at a time throughout your day can add up to lasting benefits.

If you typically take brisk walks in the warm weather and day-lit evenings and are not up for continuing them in the cold and dark hours, consider the following ideas:

·         30 jumping jacks, break for 2 minutes, then 30 more jumping jacks

·         Jog up and down your stairs       

·         20 push-ups (all at once or in smaller sets)

·         40 sit-ups (all at once or in smaller sets) 

·         Lift light dumbbells or use resistance bands    

·         20-30 minute workouts On Demand

·         Buy a workout video such as power yoga, Pilates, Tae Bo, Insanity, or P90X

·         Put on music and dance!

·         Invest in a treadmill, stationary bike, or elliptical

·         Join a gym or create a home gym with a jump rope, exercise ball, and a set of dumbbells

·         Wii Fit or Wii Fit Plus

·         Power walk at the mall (but save the window shopping for later!)

·         Cross country skiing or downhill skiing   

·         Snow shoeing

·         Ice skating 

If you prefer to brave the cold, go for it! Be sure to practice the following strategies to stay safe, healthy, and warm:

·         Dress in layers that you can easily remove as you warm up, then put back on as needed

·         Protect your hands, feet and ears with gloves/mittens and ear warmers

·         Pay attention to weather conditions and wind chill

·         Wear reflective clothing if exercising outdoors at dawn, dusk, or after dark

·         Use extra caution if temperatures are below freezing and there is potential for ice or snow

If you are new to exercise, talk to your doctor about safe ways to get started and to ensure you are cleared to exercise. Also, begin slowly and gradually increase the intensity and length of your workouts as your muscles condition, in order to prevent injury.

Remember to be creative and change up your activity to prevent boredom. If you ski or ice skate one day, stay in and do jumping jacks and push-ups the next day. Prioritize exercising for your health and build your day around it. Keep the list of benefits exercise provides close by to keep you motivated and stay healthy all year long, instead of just during warmer months! If you would like support or accountability for working out during the winter, contact Dr. Steffany Haaz at shaaz@corporatehealthsolutions.com.