It is hard to have the time and energy to exercise during the winter months. Especially with cold, unfavorable weather patterns, it can be hard to get out and get the exercise that our bodies need. During the spring, summer, and fall months, it is easier to get out and exercise because the weather is nicer. It's more enticing to spend time outdoors taking in the warmth and soaking up the vitamin D. While it can get quite toasty during the summer months, you don’t have to face sub-freezing temps nor do you have to worry about snow. If you want to keep up your health routine during the winter time, it is important to be creative.
Here are five ways to incorporate exercise this winter:
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1. Maximize the Warmest Part of the Day
One way to incorporate exercise this winter is to get outside during the warmest part of the day. Normally it is warmest between 12 p.m. and 3 p.m. Aim to get outside for a walk or a run during these times before it gets too cold. This could look like bringing a change of clothes at the office and getting a quick walk in the parking lot on your lunchbreak or bundling up the kids and strolling through the neighborhood. However, remember that it is still important to make sure you are wearing proper clothing per the temperature. Even if you warm up while you are running or walking, it is important to wear clothes that will keep your body warm, especially clothing for your head and feet.
As children, our mothers make sure we wear a coat before we go out in the cold; however, as we get older and become adults ourselves, we often neglect our coats. We often think that since we will be running or walking, we will warm up and not need all the exra stuff. Or perhaps we're in a hurry, and a coat isn't the top priority. This might be true sometimes, but it is best to have a coat with you at all times. If you do warm up, you can tie your coat around your waist and then put it back on when you get colder. Depending on how cold it is, you might never feel up to taking off your coat. Trust me, amid this busy time of year, you don't have time to catch a nasty cold.
Exercise is supposed to be healthy, but if you are forcing yourself to work out even though it is way too cold or if you are sick, it is not healthy. Be mindful of this during the winter and know it is okay not to get every workout in. The winter season is a good time to still get outside and be active, but you should not do it if it compromises your physical or mental well-being.
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2. Play in the Snow
A second way to incorporate exercise this winter is to get out into the snow and play with your kids or pets. If you live somewhere where it snows a lot, try to take advantage of it and walk around in the snow with your family. Your kids probably love the snow and will want to run and plan. You can play along with them, whether that is making snow angels, having a snowball fight, or building snowmen. Granted, it might not be the most strenuous activity, but it is still fun and gives you and your kids quality time together.
Exercise doesn’t always need to be high intensity. If your workout isn’t 100% perfect, that doesn’t mean you didn’t get enough activity in for the day. Just getting out in the snow and playing with your kids will use up a lot of energy. Exercise is meant to improve your well-being and give you joy. Getting out into the snow and spending time with your kids will be perfect to bring both well-being and joy into your life. Exercise doesn’t always have to be intense running, hiking, or weight-lifting. Just some fun in the snow can be a great way to get some activity into your days this winter.
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3. Take Your Dog on a Walk
A third way to incorporate exercise this winter is to take your dog on a walk. Whether you like the cold or not, your dog is going to need to get some walks this winter. Your furry friend is the perfect motivation to get you out during the winter months. If you are not up for taking a walk multiple times a day, just let your dog run some in the backyard or at a park. Some days it might be too cold to take your dog out for a walk, but it is still important to let your dog have some time outside—and make it a goal to go on a walk with your furry friend at least 2-3 times a week.
When you take your dog out on a walk, make sure you bundle up appropriately and make sure your dog is warm enough too. There are dog sweaters and coats you can buy for your dog. And if you live in a climate where the winters are frigid, dog snow shoes ensure their paws don't freeze, crack, and bleed. Besides, this can be fun as dressing your dog up all cozy is quite cute! This way, even on the coldest days, your dog will be ready to go out for a walk as well and you will be ready to face the cold too. The best part about taking your dog for a walk is the added protection you will have when you are out alone. By having your furry friend with you, it can prevent a lot of unscrupulous people from causing you problems and you can truly enjoy the mental break and physical exercise you get.
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4. Try an At-home Workoug
A fourth way to incorporate exercise this winter is to do an at-home workout. This might not sound like the most exciting thing to do, but it is still a solid exercise to include in your day. Since the winter months can get really cold, having an at-home workout can be a great blessing. You won’t have to leave your house, so you will be more prone to keep up with this type of movement. While you don’t have to exercise daily, working out at home can be a great step in including more movement in your life. Besides, if you can stay consistent with your exercise routine at home, you can consider canceling the gym membership you never use. What better time of year to save a few extra dollars?
There are many at-home workout DVDs you can purchase as well as there are apps on your phone that can give you guidance on some workout activities. If you would rather do your own thing, that’s great too! Purchase a few weights or a Pilates ball and you will be able to have your own home workout any time of day. Even during the frigid days, we can still get activity in by including an at-home workout in our weekly or daily routine.
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5. Have Your Own Dance Party
A fifth way to incorporate exercise this winter is to have your own dance party. While this might sound a bit strange at first, it can be a lot of fun. Turn on your favorite music and have a dance party. It’s less awkward because you are all by yourself and you don’t have to be worried about what other people think. Instead, you can just focus on having fun and dancing to your favorite music.
If a dance party isn’t your thing, but you still like to listen to music, try going for a walk and listening to some of your favorite music. By having some music on in the background, it can motivate you to get moving. Furthermore, if walking isn’t an option for the day, try to do some cleaning around your house or apartment. In this way, you will get a good workout in and you will also get some cleaning around the house done. It is a win-win, and household chores are certainly a workout of their own!
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Originally published Tuesday, 05 December 2023.