Five Ways to Stay Active During Winter
Friday, October 28, 2022
When it’s too cold, icy or cumbersome to take that walk around your block, consider this: One and a half hours of strength exercise a week in the comfort of your home can account for the walk you might be missing out on due to bad weather. A study at the University of Michigan showed that 95% of participants confirmed that adverse weather curtails their workout, which is why we suggest strength training indoors during the cold season.
Many may have an at-home gym. For those who don’t, the weight training we refer to requires little to no equipment. It ranges from using your body weight and adding resistance bands to small dumbbells. The National Institute of Health suggests that weight training exercises performed intermittently will lessen the risk of cardiovascular disease.
“Patients who perform aerobic exercises have a lower risk of developing heart disease compared to those who aren’t as active,” said Duane Pool, M.D., Board-certified in Cardiovascular Disease, at Genesis Heart Lung & Vascular Institute.
Before you try out our top five indoor strength exercises, check with your doctor first for the regimen that’s right and safe for you.
Squats are a great way to build your quad muscle. When muscle mass increases, it encourages oxygen circulation and alleviates the load on the heart. Start by standing with your legs shoulder-width apart and dip both hips in a downward motion as if sitting on an invisible chair. Hold the position, raise and repeat.
Wall pushups are a great way to tone the arms. Stand arm’s length away from a wall while facing it. Stretch your arms. Keep your palms against the wall, shoulder-width apart. Using your body weight, push yourself toward and away from the wall.
Resistance bands are budget-friendly and easy to use. Best of all, it does not take up storage space. Wear a resistance band around your ankle.
Lie on your right side with your legs straight. Lift your left leg up and down, keeping your left leg parallel to your right. Switch to the opposite side and repeat.
This exercise will tighten the core and lower body.
This is another great workout that tones the core and lower body.
Place your hands and knees flat on the floor. Keep your back straight and lift one leg up as if you’re stomping the ceiling.
Our final pick is your traditional curl with a 5-10 lb. dumbbell. Stand with your back straight and pull your forearm in toward you and away from your body.