Don’t let the gloomy cold weather stop you from training your muscles! Winters mean lazy mornings snuggling in a warm blanket instead of running outside to get the daily dose of exercise. However, this is exactly the time you must put on your gym wear and training shoes.
According to Healthline, getting daily exercise helps beat the winter blues. It releases happy hormones (endorphins) that reduce stress and boost mood. So, let’s talk about how you can stay active and feel energized during these colder months.
Indoor Exercises for Winter
Take a look at some simple workout routines you can do in the comfort of your warm home (or gym):
1. Workout Circuits
Workout circuits include a combination of strength training, flexibility, and cardiovascular exercises. After the warm-up, you can engage in a low-impact routine that combines various exercises, such as wall push-ups, body-weight squats, chair yoga, and brisk walking.
The goal is to create a comprehensive workout that you can easily do at home without needing specialized equipment. You can tailor these circuits to your fitness levels to maintain strength and flexibility.
- Start with low-intensity exercises and gradually increase.
- Ensure proper form to prevent strain or injury.
2. Arabic Dance
Arabic dance knows no age limits, and its diverse forms target large body muscles and the cardiovascular system. You can embrace the joy of dancing to strengthen your legs and bones while staying at home. All you have to do is include 3 to 4 sessions of a minimum of 20 minutes into your weekly schedule.
- Choose dance styles that match individual fitness levels.
- Modify movements if there are joint concerns.
Believe it or not, you can incorporate housework into a fitness routine, which provides a practical and functional way to stay active indoors. You can squat when loading the washing machine, do calf raises while washing dishes, and stretch during tidying up.
Even climbing stairs is good for your joints. Verywell Health mentions that it helps burn calories, lowers the chance of stroke, strengthens your heart, and builds muscles. Engaging in house chores not only keeps you physically active but also leads to a healthy living environment.
- Break down tasks into manageable segments to avoid overexertion.
- Use proper body mechanics to prevent strain.
4. Virtual Classes
Virtual classes offer structured workout sessions led by an instructor using online platforms. These classes cater to various fitness levels and encompass a wide range of activities, including aerobics, yoga, and dance. For women over 50, these classes provide structured and guided workouts suitable for various fitness levels.
- Inform the instructor of any pre-existing medical conditions.
- Choose classes that align with your personal fitness levels.
If you get tired of working outside, head outdoors to sweat it out with these exercises:
1. Brisk Walking or Hiking
Brisk walking or hiking involves a purposeful, faster-paced walk or trek through peaceful terrains. This allows you to enjoy the winter scenery while engaging in low-impact cardiovascular exercise. You can also gaze upon the wintery landscapes and take in fresh air.
- Choose appropriate footwear for foot support.
- Start with shorter durations and gradually increase intensity.
Jogging or running involves a faster-paced and more intense form of cardiovascular exercise, promoting heart health and overall well-being. Jogging in the crisp winter air offers a more intense cardiovascular workout, promoting heart health, maintaining a healthy weight, and improving stamina.
- Warm up properly to prevent injuries.
- Invest in supportive running shoes.
- Consult a healthcare professional if you have joint issues.
3. Raking Leaves
The repetitive motion of raking requires bending, twisting, and reaching, which improves flexibility, maintains a range of motion, and prevents joint stiffness. It also increases upper body strength and builds endurance along with balance.
- Use proper body mechanics to avoid strain.
- Take breaks to prevent overexertion.
4. Shoveling Snow
Lifting and moving snow with a shovel provides a full-body workout, helping you stay active during the winter. This low-impact activity improves strength, particularly in the arms, shoulders, and back, without putting excessive strain on joints.
- Lift snow with the legs, not the back.
- Avoid excessive twisting movements.
5. Ice Skating
Ice skating offers an excellent opportunity to improve your balance and leg strength. You also get to experience the nostalgia of doing ice skating with your partner when you were younger. It’s a low-impact activity that promotes joint health.
- Wear proper ice skates for ankle support.
- Start with short sessions to avoid fatigue.
Stay active this winter with easy home workouts, dancing, or turning house chores into a lively routine. You can even take a scenic walk, jog, or enjoy activities like shoveling snow to boost endorphins. Choose your favorite indoor or outdoor workout routine and maintain your overall health during winter.