As the temperatures drop, maintaining an active lifestyle becomes a chilly challenge. This is where our guide comes to the rescue! Here, we’ll help you transform the frosty season into an opportunity for easy and ‘cool’ exercise. Discover the joy of staying active in winter with these easy yet effective routines. Be it indoors or amid the snowy landscapes, let’s get you warm and healthy, shall we?
Benefits of Winter Exercise
(Contrary to the instinct to hibernate, staying active in the colder months has many perks. Picture this: better mood, heightened energy levels, a stronger immune system. Engaging in winter workouts, fight the blues and pave the way to a healthier you. Bonus: the brisk air and serene surroundings create a unique backdrop for such an activity.
So, instead of letting the winter blues settle in, step into the crisp outdoors. Alternatively, find warmth in indoor routines. Elevate your well-being and beat the winter slump. Let the advantages of winter exercise snowball into a season of vitality.
Indoor Exercises for Winter
Staying warm is as simple as choosing the right clothing and exercise environment. Lucky for you, these indoor exercises offer a versatile range for everyone:
1. Jumping jacks
Jumping jacks stand out as a dynamic and effective full-body exercise. To perform them, begin with your feet together and arms at your sides. In a swift motion, jump, spreading your legs wide and raising your arms overhead. This movement engages multiple muscle groups, including the legs, arms, and cardiovascular system.
Enhance your comfort during jumping jacks by layering up with breathable clothing. This keeps you warm and allows for efficient heat generation as you elevate your heart rate.
Recommended equipment: A non-slip exercise mat for a stable surface. The secure footing reduces the risk of slips or falls.
2. Bodyweight squats
Bodyweight squats target the lower body while also engaging the core. To execute a bodyweight squat, begin by standing with your feet shoulder-width apart. Lower your body by bending your knees and pushing your hips back as if sitting in an imaginary chair. Ensure your knees stay in line with your feet. Finally, return to the starting position by straightening your legs.
For an added layer of warmth, consider performing bodyweight squats near a heater. Alternatively, wearing thermal leggings can help retain heat during the exercise.
Recommend equipment: For added support, use a stable surface like a workout bench. This ensures proper alignment and provides additional stability during the squatting motion.
3. Yoga or Pilates
Yoga and Pilates are renowned for enhancing flexibility, strength, and balance. They’re holistic exercises that prioritise both physical and mental well-being.
Embracing a diverse range of poses and sequences, yoga emphasises flexibility and mindfulness. It’s not just an exercise but a practice that connects breath with movement. Engage in beginner-friendly poses, like Downward Facing Dog and Child’s Pose. You may also follow online videos to explore the vast world of yoga.
Pilates involves controlled movements that target specific muscle groups. Online resources provide beginner-friendly routines to kickstart your Pilates journey. Consider poses such as the Hundred, Leg Circles, and the Pilates Bridge. The Hundred engages the core, while Leg Circles focus on hip mobility. In contrast, the Pilates Bridge strengthens the glutes and lower back. These introductory exercises build foundational strength and body awareness for Pilates enthusiasts.
Optimise your practice by choosing a well-heated room, enhancing the overall experience. Additionally, using a warm blanket can provide extra comfort during relaxation periods.
Recommended equipment: For yoga and Pilates accessories, invest in a non slip yoga mat. A balance pad also aids proper alignment, stability, and support during poses. Pilates enthusiasts may benefit from foam rollers for myofascial release.
4. High knees
High Knees elevate your heart rate and contribute to cardiovascular health. To perform this exercise, stand in place and jog, lifting your knees as high as possible with each step. This dynamic movement engages the lower body and core. At the same time, it provides an effective cardiovascular workout.
Enhance your comfort during High Knees by wearing insulated leggings. Or perform this exercise in a heated room for a cosy and invigorating workout.
Recommended equipment: Wearing supportive athletic shoes provides comfort and helps maintain proper form. Opt for breathable, moisture-wicking clothing for ease of movement while performing high knees.
5. Chair dips
Chair dips are a powerful exercise targeting the triceps, shoulders, and upper body. To execute this movement, sit on the edge of a sturdy chair, placing your hands next to your hips. Slide off the chair, lower your body down, and then back up using the strength of your arms.
Optimise your experience by choosing a spot with minimal drafts. Additionally, wearing long sleeves ensures warmth during the exercise. This allows you to focus on building upper body strength comfortably.
Recommended equipment: A sturdy chair placed on a stable surface. For added comfort, use a folded towel on the chair seat. This technique helps target the upper body without the need for specialised gear.
Round-up
These versatile activities ensure a blend of indoor and outdoor exercise. Whether in the comfort of your living room or the serenity of your garden, they adapt seamlessly. For outdoor sessions, dress in layers to combat the chill. Choose well-drained areas to prevent slips and embrace the winter scenery. Indoors or outdoors, these exercises provide an ideal mix to keep you motivated and warm. Seize the chance to embrace the seasonal change for a healthier, more active you!
Visit Physioroom for all your home fitness equipment needs, including training weights. Up next on your reading list: Where Can I Workout at Home?