During the colder months of the year, staying active can be challenging for some; however, exercise or physical activity in any form is imperative to the prevention and/or management of conditions such as cardiovascular disease and diabetes.
Physical activity can also boost your mood, take your mind off worries, and enhance your overall well-being. According to the Centers for Disease Control and Prevention, adults need at least 150 minutes of moderate-intensity physical activity per week, averaging 30 minutes a day, 5 days a week.
Consult your provider before beginning a new exercise program.
Here are 5 ways you can stay active this winter.
1. Bring Outdoor Activities Indoors
During warmer months, many prefer to do their exercise outside, basking in the sunshine as they run, bike, swim, play sports, etc. While not quite the same, a treadmill or stationary bike can allow you to continue the exercise you enjoy year-round.
According to the Cleveland Clinic, running on a treadmill can give you the same intensity workout as if running on the ground. Basketball, pickleball, and other sports can also be moved inside, playing in a gym or indoor court. Winter can also be a good time to try a new activity like Pilates or yoga.
Additionally, consider a short-term or long-term gym membership, giving you a space to do the activities you love, without having to pause in the winter.
2. Don’t Rule Out Necessary Tasks
Physical activity in any form is important to improving your overall cardiovascular health, including unlikely tasks! Household chores, such as cleaning windows, laundry, or vacuuming, while not necessarily “exercise,” all count as physical activity.
Dr. Polly Moore, a cardiologist with Indiana Heart Physicians who sees heart patients at Decatur County Memorial Hospital weekly, shared, “Any kind of movement, like playing with pets, grocery shopping, or doing chores around the house, is better for your health than sitting still all the time.”
3. Follow a YouTube Video or Online Class
Free fitness classes are available online, just a few clicks away. Push the coffee table out of the way and follow along to an online class. Classes such as Dance, Yoga, Pilates, High-Intensity Interval Training (HIIT), and many more are accessible with various instructors and for all levels.
The convenience and flexibility of online classes allow you to exercise at a time that best fits with your busy schedule.
Additionally, an online class allows for comfort and privacy, providing a judgment-free and comfortable space to exercise. However, do research before beginning a new program. Find an instructor who prioritizes safety, demonstrating and encouraging proper form while providing helpful and motivating instruction.
4. Consider Some Outdoor Activity
Winter can bring snow, ice, and frigid temperatures; however, with proper precautions, you can still enjoy some physical activity and exercise outdoors.
The American Heart Association has listed several benefits of exercising outdoors during colder weather. Just a few minutes of exercise outside can improve your mood, get some vitamin D, and boost your immunity.
Proper attire when outside in the winter is important for your safety. Wearing multiple layers of clothing, proper footwear, and winter gear is crucial to trapping heat and preventing hypothermia. Take your time, watch for potential icy spots, and stay dry.
5. Partner Up & Phone a Friend
You don’t have to stay active alone; call a family member or a friend to exercise with you!
Having a partner to complete your workout with can make all the difference when it comes to reaching your health and wellness goals.
According to the National Institutes of Health, 95% of participants completed weight-loss programs when they started them with a friend, versus 76% who started programs alone. You and your friend or family member can push, support, and celebrate together as you reach your goals.
The information provided in this health insights article is intended for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your qualified health provider with any questions you may have regarding a medical condition. Don’t disregard professional medical advice or delay in seeking it because of something you have read in this article.
Sources Cited:
6 tips to stay fit this winter. National Kidney Foundation. (2024, August 12). https://www.kidney.org/news-stories/6-tips-to-stay-fit-winter
Centers for Disease Control and Prevention. (2023, December 23). Adult Activity: An overview. Centers for Disease Control and Prevention. https://www.cdc.gov/physical-activity-basics/guidelines/adults.html
Cleveland Clinic. (2021, February 15). How to get the best cardiovascular workout on a Treadmill. https://health.clevelandclinic.org/how-to-get-the-best-cariovascular-workout-on-a-treadmill
Healthtrax. (2020, February 6). 4 health benefits of working out with a friend. https://www.healthtrax.com/blog/2020/2/1/4-health-benefits-of-working-out-with-a-friend#:~:text=Not%20only%20can%20friends%20push,to%20maintain%20their%20weight%20loss.&text=Health%20isn’t%20just%20about,all%20use%20a%20little%20boost.
How to stay active in Cold Weather. www.heart.org. (n.d.). https://www.heart.org/en/healthy-living/fitness/getting-active/how-to-stay-active-in-cold-weather
Kelly Carlson, P. T. (2024, April 19). Seniors: Remain active during winter. Mayo Clinic Health System. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/ways-for-seniors-to-remain-active-this-winter
The benefits of virtual workout classes. Connecting you to a healthier life. (n.d.). https://www.philaymca.org/news/benefits-virtual-workout-classes
World Health Organization. (n.d.). Physical activity. World Health Organization. https://www.who.int/news-room/fact-sheets/detail/physical-activity